National Heart Health Month: Support Your Cardiovascular Health
Ok let’s be real, the heart is probably the sexiest organ in the entire body. It does its fair share of heavy lifting and we really can’t survive very long without it. Appendix? Dispensable. Liver? That thing will regrow if needed. Gallbladder? Does anyone even know what that does (just kidding I do obviously)? But the heart is responsible for pretty much everything we do. Yet, many of us don’t think much about our heart health until we face a problem or until our doctors look at our lab results and try to hide the panic on their face. The good news is that by making a few simple lifestyle changes, you can significantly improve your heart health and reduce the risk of heart disease. In honor of American Heart Month, let’s discuss easy tips and strategies for maintaining heart health so we stop scaring our doctors and improve our chances of a long happy life.
Why is Heart Health Important?
Heart disease is the leading cause of death worldwide, but it’s also largely preventable with the right habits. Many common heart conditions, such as high blood pressure, high cholesterol, and heart attacks, can be avoided or managed through diet, exercise, and regular check-ups. Prioritizing heart health today could prevent major issues down the road.
1. Exercise Regularly to Keep Your Heart Strong
Regular physical activity is one of the most effective ways to improve your heart health. Cardiovascular exercise helps to increase blood flow, lower blood pressure, and maintain a healthy weight—reducing your risk of heart disease.
Heart-healthy exercises: Walking, jogging, swimming, cycling, and dancing are all excellent options. Aim for at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity. Start slow and gradually increase the intensity.
Strength training: Don't forget about strength training, which builds muscle, boosts metabolism, and supports overall cardiovascular health. Aim for strength workouts at least two days per week.
2. Eat a Heart-Healthy Diet
A nutritious, balanced diet can drastically improve heart health. Focus on foods that reduce inflammation, improve cholesterol levels, and support blood vessel health. Here are some key heart-healthy foods:
Fruits and Vegetables: High in vitamins, minerals, and antioxidants, they help reduce the risk of heart disease. Beets and celery are two random but great examples of blood pressure supporting foods.
Whole Grains: Foods like brown rice, quinoa, oats, and barley are rich in fiber, which helps lower cholesterol.
Healthy Fats: Incorporate sources of monounsaturated fats like olive oil, avocados, and nuts, as well as omega-3 fatty acids found in fatty fish (salmon, sardines) and flaxseeds.
Lean Proteins: Skinless chicken, turkey, legumes, and fish are better choices than red meat or processed meats.
Support Stable Blood Sugar: Insulin surges, blood sugar spikes, and conditions like prediabetes all contribute to inflammation and high cholesterol. Focus on fiber and protein!
On the other hand, try to limit processed foods, added sugars, and trans fats—these can raise cholesterol levels and inflammation, and negatively impact heart health.
3. Manage Stress to Protect Your Heart
Chronic stress is a major contributor to heart disease, causing an increase in blood pressure and heart rate, as well as unhealthy lifestyle choices like smoking or overeating. To reduce stress, incorporate relaxation techniques into your daily routine:
Deep breathing exercises and meditation are great ways to calm the nervous system.
Yoga or stretching can help lower stress while improving flexibility and circulation.
Spend time with loved ones: Socializing and maintaining strong relationships have been shown to reduce stress levels.
4. Get Enough Sleep for Heart Health
Sleep plays a crucial role in overall health, including heart health. Poor sleep is linked to increased blood pressure, inflammation, and a higher risk of cardiovascular disease. Aim for 7-9 hours of quality sleep each night to give your heart the rest it needs.
Create a sleep-friendly environment by keeping your bedroom dark, cool, and quiet.
Establish a bedtime routine to help signal to your body that it’s time to wind down.
5. Quit Smoking and Limit Alcohol Consumption
Smoking is one of the most harmful behaviors for your heart. It damages the blood vessels, raises blood pressure, and increases the risk of heart attacks and stroke. If you're a smoker, quitting is one of the best things you can do for your heart health.
Similarly, drinking excessive alcohol can raise blood pressure and contribute to weight gain. Moderation is key—aim for no more than one drink per day for women and two drinks per day for men.
6. Regular Health Checkups Are Essential
Preventive care is essential for catching early signs of heart disease. Regular visits to your doctor can help monitor important health markers such as blood pressure, cholesterol levels, and blood sugar.
Ask your doctor about heart disease screenings if you’re at risk, especially if you have a family history of heart problems.
Keep track of your blood pressure and cholesterol levels to ensure they’re within healthy ranges.
Go beyond a standard lab panel- checking insulin levels, inflammation, genetic markers, and expanded lipid panels that includes things like apoB and Lp(a), is a way better indicator of your overall heart health than just a normal cholesterol panel.
Don’t do it alone, work with a nutritionist and your primary care physician to understand your individual needs.
7. Know Your Heart Disease Risk Factors
Some heart disease risk factors are genetic, like age, gender, and family history. However, you can control most risk factors by living a heart-healthy lifestyle. If you have a family history of heart disease, you may need to be more proactive about managing your diet, weight, and exercise routine.
Diabetes and high blood pressure are significant risk factors for heart disease. If you have either of these conditions, work closely with your healthcare provider to manage them effectively.
Conclusion: Small Changes Lead to a Healthy Heart
You don’t need drastic changes to improve your heart health. It’s about making consistent, mindful decisions—like eating nutrient-rich foods, staying active, managing stress, and avoiding harmful habits—that will protect your heart and improve your overall quality of life.
Start today! Even small, sustainable changes can make a huge difference for your heart health down the line. Whether it’s taking a brisk walk after lunch or swapping out a sugary snack for a handful of almonds and an apple, every positive action helps.
Ready to take charge of your heart health? Work with me today to help build sustainable, personalized habits.
