Every February, the nation comes together to recognize American Heart Month, a time dedicated to raising awareness about heart disease.
It’s essential to be aware that even though heart disease is a significant health issue across America, many heart-related illnesses are preventable. Risk factors for heart disease include: high blood pressure (hypertension), high cholesterol, smoking, diabetes, obesity, physical inactivity, unhealthy diet and excessive alcohol consumption.
Adopting a heart-healthy diet, managing stress levels and staying active are steps we can take immediately to improve our overall health and reduce the likelihood of developing heart disease.
Eating a diet rich in colorful veggies, fruits, whole grains, lean proteins and healthy fats (while limiting your intake of saturated fats, trans fats and added sugars) is a great way to support cardiovascular health.
Scheduling time each day for movement and exercise strengthens the heart, lowers blood pressure and improves circulation. Walking, cycling, dancing and swimming are all great activities. If you’re unsure where to start, try incorporating a quick 5- or 10-minute walk into your daily routine and take it from there.
Practicing stress management is an often overlooked but impactful way we can keep our hearts healthy. Mindfulness, yoga and deep breathing can promote relaxation and improve mental health. Chronic stress can increase blood pressure and can also lead to unhealthy behaviors such as overeating, drinking and smoking.
Smoking is harmful to blood vessels, increasing the risk of heart disease and stroke. Avoiding smoking is one of the most significant steps you can take for your heart health, with benefits starting almost immediately.
The community also plays a role in promoting heart health. Support from family, friends, colleagues and healthcare providers makes adopting and sustaining a heart-healthy lifestyle much more manageable and enjoyable. It lets us know that we are all in this together. Talk to loved ones about heart disease prevention and encourage them to get regular check-ups. Screenings for high blood pressure and high cholesterol are essential so that issues can be addressed early.
If you are at risk, key warning signs of a heart attack include:
- Chest pain or discomfort;
- Shortness of breath;
- Pain in the arms, neck, jaw or back; and
- Lightheadedness, nausea or cold sweats.
If you or a loved one experiences symptoms of a heart attack, call 911 immediately and remain calm while waiting for emergency responders. Quick action can save lives.
Take care of your cardiovascular health this February and throughout 2025. Make healthier choices, and inspire others to do the same. Whether you start by adding more vegetables to your plate, walking a little more each day or scheduling a check-up with your doctor, every action toward better health counts.
