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Top Heart Health Tips for American Heart Month

An older male patient has his blood pressure taken by a doctor

February is American Heart Month — a perfect time to focus on ways to support your heart health. Cardiovascular disease remains one of the leading health concerns globally, but the good news is that small, sustainable changes can make a big difference in strengthening your heart.

Whether you’re managing your weight, aiming for a healthier lifestyle or simply prioritizing your wellbeing, these practical habits can help you on your journey.

1. Fuel Your Heart with the Right Foods

A heart-healthy diet doesn’t have to be restrictive or complicated. By focusing on nutrient-dense foods, you can support your cardiovascular health while enjoying a variety of delicious options.

  • Incorporate More Fruits and Vegetables: Aim for at least five servings a day. Leafy greens, berries and citrus fruits are particularly beneficial for heart health.
  • Choose Healthy Fats: Replace saturated fats with heart-healthy fats like those found in avocados, nuts, seeds and olive oil. Omega-3 fatty acids in fatty fish (like salmon or mackerel) also support heart health.
  • Focus on Whole Grains: Swap refined grains for whole grains like brown rice, quinoa and oats to help lower cholesterol levels.
  • Reduce Sodium: High sodium intake is linked to high blood pressure. Choose more fresh, minimally processed foods and season meals with herbs and spices instead of salt.

2. Move for a Stronger Heart

Physical activity is one of the most effective ways to improve heart health. You don’t need to spend hours at the gym — mall bursts of movement can make a big difference.

  • Aim for 150 Minutes Per Week: The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling or dancing.
  • Incorporate Strength Training: Building muscle can improve metabolism and overall cardiovascular health. Start with bodyweight exercises like squats, wall push-ups or resistance bands.
  • Make It Fun: Find activities you enjoy—whether it’s hiking, gardening or swimming—to make staying active feel less like a chore.

3. Manage Stress for a Healthier Heart

Stress can take a toll on your heart by increasing blood pressure and leading to unhealthy coping mechanisms like emotional eating or inactivity. Prioritizing stress management is key to heart health.

  • Practice Relaxation Techniques: Deep breathing, yoga or meditation can lower stress levels and promote relaxation.
  • Prioritize Sleep: Poor sleep quality is linked to heart issues. Aim for seven to nine hours of restful sleep each night by maintaining a consistent bedtime routine.
  • Connect with Loved Ones: Social support can help reduce stress. Spend time with friends and family or consider joining a support group if you’re feeling isolated.

Small Changes Lead to Big Results

Improving your heart health doesn’t necessarily require overhauling your entire lifestyle. By focusing on small, actionable steps—like adding more vegetables to your plate, going for a 10-minute walk every day or setting aside time to relax—you can make lasting changes that benefit your cardiovascular system.

This February, take the opportunity to prioritize your heart. Your efforts today can lead to a stronger, healthier tomorrow. Remember, every step you take counts toward a healthier heart and a better quality of life!

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