February is Heart Health Month, a time dedicated to raising awareness about cardiovascular wellness and the steps we can take to keep our hearts strong for a lifetime. While genetics play a role in heart health, your daily habits have a profound impact on reducing the risk of heart disease. The good news? Small changes can make a big difference.
In this blog, we’ll explore the best habits to improve heart health, from diet and exercise to stress management and preventative care. We’ll also discuss how systemic changes could improve public health and how to make heart health accessible for everyone.
Good Things for Heart Health
A healthy heart isn’t just about avoiding disease—it’s about thriving. Simple yet powerful habits can support your cardiovascular system and enhance your overall well-being. Here’s how you can take charge of your heart health:
1. Prioritize Heart-Healthy Nutrition
Your heart thrives on a diet rich in whole, nutrient-dense foods. Try incorporating these heart-friendly choices into your meals:
- Leafy Greens: Spinach, kale and Swiss chard are loaded with vitamins, minerals and antioxidants that help lower blood pressure.
- Healthy Fats: Avocados, nuts, seeds and olive oil provide essential fatty acids that support heart function.
- Omega-3-Rich Foods: Salmon, walnuts and flaxseeds help reduce inflammation and support healthy cholesterol levels.
- Whole Grains: Brown rice, quinoa and whole wheat bread contain fiber that lowers bad cholesterol.
- Berries: Blueberries, strawberries and raspberries contain polyphenols that improve circulation.
- Legumes and Beans: A budget-friendly source of fiber and protein that supports heart health.
Avoid excessive sugar, processed foods and unhealthy fats that contribute to inflammation and high cholesterol.
2. Stay Active with Heart-Healthy Exercise
Exercise isn’t just for weight loss—it’s crucial for cardiovascular health. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. Here’s what you can do:
- Walking: A brisk 30-minute walk five days a week improves circulation and lowers blood pressure.
- Strength Training: Lifting weights 2–3 times a week strengthens your heart and muscles.
- Cardio Workouts: Swimming, cycling and running boost heart function and endurance.
- Yoga & Stretching: Helps reduce stress and promotes circulation.
- Dancing: A fun way to get your heart rate up while enjoying movement.
If you’re new to exercise, start small and gradually build up your stamina. Your heart will thank you!
How to Increase Heart Health
Want to go the extra mile in protecting your heart? These lifestyle tweaks can provide an extra layer of defense against cardiovascular disease.
1. Manage Stress Effectively
Chronic stress raises cortisol levels, which can increase blood pressure and inflammation. Here are some simple ways you can combat stress:
- Try deep breathing exercises
- Practice meditation or mindfulness practices
- Spend time outdoors
- Engage in hobbies you love
- Limit exposure to stressful situations where possible
2. Get Quality Sleep
Poor sleep is linked to high blood pressure and heart disease. Prioritize 7–9 hours of sleep per night and avoid screen time before bed to improve sleep quality. Establishing a nighttime routine, such as reading or practicing relaxation techniques, can also help improve sleep patterns.
Not getting a good night’s sleep can affect your body more than you may know. According to heart.org, you should set and keep specific bedtimes and wake-up times and stick to a consistent schedule as much as possible. Your body likes routines. These schedules help regulate hormones and take advantage of your natural circadian rhythms.
3. Limit Alcohol & Quit Smoking
Excessive alcohol intake and smoking are two of the biggest threats to heart health. If you smoke, quitting significantly reduces your risk of heart disease. Cutting back on alcohol can also help maintain healthy blood pressure and prevent heart-related issues.
What About People Who Do Not Have a Choice?
Heart disease disproportionately affects low-income households due to limited access to healthy food, medical care and safe exercise environments. Here are some small, cost-effective changes that can still make a difference in your heart’s health:
- Budget-Friendly Healthy Foods: Opt for frozen vegetables, beans, lentils and whole grains, which are affordable and heart-friendly.
- Free or Low-Cost Exercise: Walking, home workouts or community fitness programs provide great exercise without a gym membership.
- Preventative Care: Regular check-ups at community clinics can help detect early signs of heart disease and provide guidance on heart-healthy habits.
- Education: Raising awareness about heart-healthy choices can empower individuals to make informed decisions within their means.
How a Change in Our Food System Could Improve Heart Health
The standard American diet, high in processed foods and unhealthy fats, has contributed to rising rates of heart disease. If we prioritized healthier food options, we could see major improvements in public health, including:
- Lower Rates of Heart Disease: A shift to whole, unprocessed foods could prevent millions of cases of high blood pressure and heart attacks.
- Healthier Future Generations: Teaching kids about proper nutrition at an early age helps establish lifelong habits.
- Economic Benefits: Reduced medical costs associated with heart disease would benefit individuals and the healthcare system overall.
- Increased Access to Fresh Foods: If healthy food options were more widely available and affordable, fewer people would rely on highly processed, heart-harming foods.
Final Thoughts
Your heart works hard for you every day—why not return the favor? Making heart health a priority doesn’t require a complete lifestyle overhaul. By incorporating small, sustainable changes like eating nutritious foods, staying active, and managing stress, you can take charge of your cardiovascular wellness.
This Heart Health Month, take the opportunity to assess your habits and commit to a healthier future. Whether it’s making better food choices, staying active, or advocating for better access to heart-healthy options, every step counts.
Want to learn more about improving your heart health? Contact an EVEXIAS provider today!
