Heart disease remains one of the leading causes of death across all racial and ethnic groups in the United States, accounting for approximately one in five deaths. However, research shows that simple lifestyle changes can prevent nearly 80% of these deaths.
February is Heart Health Month, making it the perfect time to evaluate your daily habits and make small adjustments that can yield lifelong benefits. Whether you’re in your 20s, 30s, 40s, or beyond, prioritizing heart health can significantly improve your overall well-being.
Healthy Heart Habits
Content adapted from the American Heart Association’s Life’s Essential 8
1. Nourish your body with the right foods
A balanced diet plays a crucial role in maintaining cardiovascular health. The goal is to consume nutrient-dense foods that support heart function while limiting those that contribute to heart disease. Here’s what to focus on:
- Fill your plate with: Colorful vegetables and fruits, whole grains, beans and legumes, nuts, plant-based proteins, lean animal proteins, skinless poultry, fish, and seafood.
- Limit consumption of: Sweetened beverages, alcohol, sodium, red and processed meats, refined carbohydrates, full-fat dairy products, highly processed foods, and tropical oils such as coconut and palm oil.
- Avoid: Trans fats and partially hydrogenated oils, which are commonly found in commercial baked goods and fried foods.
2. Engage in regular physical activity
Regular exercise is one of the most effective ways to strengthen your heart and lower the risk of chronic diseases such as stroke, Type 2 diabetes, high blood pressure, and even cognitive decline. Adults should aim for at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity per week, or a combination of both. It’s also important to set realistic goals for yourself such as small, sustainable changes that can lead to lifelong habits.
3. Prioritize your sleep quality
Sleep is often overlooked in discussions of heart health, but it plays a crucial role in cardiovascular function. Adults should aim for about 7 to 9 hours of sleep per night, while children require more. Poor sleep can contribute to high blood pressure, obesity, and an increased risk of heart disease. Establishing a consistent bedtime routine and limiting screen time before bed are simple ways to improve sleep quality.
4. Quit smoking, or don’t start
Smoking is the leading cause of preventable death in the U.S., contributing to approximately one-third of all heart disease-related deaths. This includes traditional cigarettes, e-cigarettes, and vaping. If you smoke, quitting is one of the best decisions you can make for your heart and protecting your loved ones. About 40% of U.S. children aged 3-11 are exposed to secondhand smoke, which increases their risk of heart disease later in life.
5. Understanding Key Health Metrics
Tracking and understanding key health metrics can help you take control of your heart health. Regularly monitoring these numbers can uncover early warnings and help guide lifestyle adjustments to prevent heart disease.
- Body Weight and BMI: Maintaining a healthy weight reduces strain on your heart. A Body Mass Index (BMI) under 25 is generally recommended, but muscle mass and overall body composition should also be considered.
- Cholesterol Levels: Your total cholesterol level should ideally be under 200 mg/dL.
- HDL: Known as “good” cholesterol, helps protect your heart by removing excess cholesterol from the bloodstream
- LDL: The “bad” cholesterol, high levels contribute to plaque buildup in arteries, increasing the risk of heart disease
- Blood Sugar Levels: Consistently high blood sugar can damage blood vessels, increasing the risk of heart disease, stroke, and kidney damage. An A1c test measures average blood sugar levels over 2 to 3 months and should typically be below 5.7% for healthy individuals.
- Blood Pressure: Normal blood pressure is less than 120/80 mm Hg. High blood pressure, also known as hypertension, can increase the risk of heart attack and stroke. Lifestyle changes like reducing sodium intake and exercising regularly can help maintain healthy blood pressure levels.
Caring for your heart doesn’t require drastic changes. Small, intentional steps add up over time. Start today by making one heart-healthy choice: prepare a home-cooked meal, take a 10-minute walk, or schedule a checkup to assess your cholesterol and blood pressure.
