Heart-Healthy Habits
February is American Heart Month. Heart disease is the leading cause of death in the United States, but much of it can be prevented. Knowing your risk factors can help you protect your heart. A risk factor is anything that increases your chance of having heart disease. Some risk factors, like age and family history, cannot be changed. However, healthy lifestyle choices can make a big difference in keeping your heart strong.
1. Get regular health screenings.
Prevention is important. Knowing your blood pressure, cholesterol levels, and risk for Type 2 diabetes can help you act early.
2. Stay active.
Regular physical activity helps keep your heart healthy and supports a healthy weight. Try to get 30–60 minutes of moderate exercise each day.
3. Get enough sleep.
Aim for at least 7 hours of sleep each night. Sleep helps your body rest and recover. Not getting enough sleep is linked to obesity, stress, heart disease, and diabetes.
4. Avoid smoking and tobacco products.
Tobacco damages the heart and blood vessels and raises blood pressure and heart rate. The good news is that your risk for heart disease starts to decrease just one day after quitting.
5. Eat a healthy diet.
Choose whole foods like fruits, vegetables, beans, fish, whole grains, and healthy fats. Try to limit sugar, alcohol, salty foods, and highly processed foods.
6. Maintain a healthy weight.
Extra weight, especially around the stomach, can increase the risk of heart disease.
7. Manage stress.
Everyone experiences stress, but it’s important to manage it in healthy ways. Try deep breathing, physical exercise, yoga, meditation, journaling, or mindfulness to help reduce stress and support heart health.
