Your heart works non-stop for you every minute of the day. American Heart Month is a great time to take a closer look at your daily habits and learn simple ways to keep your heart healthy for years to come. Heart disease remains the leading cause of death in the United States, but the good news is that many key risk factors are easily within your control through simple lifestyle changes.
Key, evidence-based ways to take care of your heart don’t have to be drastic. Simple, consistent actions can make a big difference. Try to incorporate these easy behaviors to work towards better heart health.
Eat a Heart Healthy Diet
Focus on whole, minimally processed foods that provide key nutrients – foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of saturated fat, salt, sugar, and ultra-processed items.
Move Your Body
Physical activity can help control body weight, lower blood pressure, reduce stress, and improve mental health. Children should aim for 60 minutes of moderate activity every day and adults should get at least 150 minutes of moderate to vigorous activity per week.
Manage Your Stress
Studies have found depression, anxiety, and stress linked with poor heart health. Deep breathing, breaks from screens, time outdoors, and social connections can help reduce stress and contribute to positive heart health.
Rest and Recharge
The American Heart Association recognizes quality sleep as one of Life’s Essential 8. Sleep is essential for cardiovascular health. Optimal sleep, recommended 7–9 hours for adults and more for children, protects the heart and vascular system; poor sleep undermines these benefits.
Don’t Smoke
Smoking is a major risk factor for heart disease. Chemicals in tobacco products harm your blood cells, damage the heart and the functionality of your blood vessels. If you don’t smoke, don’t start. If you do smoke, quitting is possible. To start your tobacco free journey, contact Tobacco Free Florida for help.
Know Your Numbers
Knowing and tracking your key metrics can help you achieve better heart health. Health providers recommend keeping track of your blood pressure, cholesterol, blood sugar, body mass index (BMI), and weight. If any of these numbers are considered out of a healthy range, consult your doctor and work on getting them to a healthy range.
Heart Disease Quick Facts
Cardiovascular disease is the leading cause of death in the United States
High blood pressure — #1 modifiable heart disease risk factor
In the United States, someone has a heart attack every 40 seconds
