Show Your Heart Some Love
February isn’t just about chocolates and roses—it’s also American Heart Month, a time to prioritize heart health and make choices that support your cardiovascular well-being. Your heart works around the clock for you, so why not show it some extra love this month? Small, intentional habits can make a significant impact on your heart health, helping you feel your best for years to come.
Eat with Your Heart in Mind
Nutrition plays a crucial role in heart health. The right foods can help lower blood pressure, reduce cholesterol, and improve overall cardiovascular function. Consider adding these heart-friendly foods to your meals:
Fatty fish (salmon, mackerel, sardines) – Packed with omega-3 fatty acids, which help reduce inflammation and support heart function.
Leafy greens (spinach, kale, Swiss chard) – Rich in vitamins, minerals, and antioxidants that promote healthy blood pressure.
Berries (blueberries, strawberries, raspberries) – High in antioxidants and fiber, which can help lower cholesterol.
Nuts and seeds (walnuts, flaxseeds, chia seeds) – Great sources of healthy fats that support good cholesterol levels.
Whole grains (quinoa, brown rice, oats) – Help regulate blood sugar and lower the risk of heart disease.
Get Moving for a Stronger Heart
Exercise isn’t just about looking good—it’s about keeping your heart strong and efficient. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week (or 75 minutes of vigorous activity). Some heart-boosting activities include:
Brisk walking or jogging
Strength training
Cycling
Swimming
Yoga (great for stress management, too!)
Find an activity you enjoy and make it a regular part of your routine—your heart will thank you!
Manage Stress & Prioritize Sleep
Chronic stress and lack of sleep can take a toll on your heart. High-stress levels contribute to high blood pressure and inflammation, while poor sleep can increase the risk of heart disease.
Stress management tips: Try meditation, deep breathing, journaling, or engaging in hobbies you love.
Better sleep habits: Aim for 7–9 hours of sleep per night, create a relaxing bedtime routine, and minimize screen time before bed.
Know Your Numbers
Regular health checkups help keep you informed about your heart health. Keep track of these key numbers:
Blood pressure – High blood pressure is a major risk factor for heart disease. Aim for a reading around 120/80 mmHg.
Cholesterol levels – Keep your LDL (bad) cholesterol low and HDL (good) cholesterol high.
Blood sugar levels – High blood sugar can lead to diabetes, which increases heart disease risk.
This February, commit to taking small steps toward a healthier heart. Whether it’s tweaking your diet, incorporating more movement, or reducing stress, every effort counts. Show your heart some love—it’s the one thing that keeps you going every single day.
Want to take your heart health to the next level? Start with one change today and build from there. Your future self will thank you!
