February is Heart Health Month: Tips for a Healthy Heart

February is Heart Health Month: Tips for a Healthy Heart

February is Heart Health Month, so keeping your heart healthy might be on your mind. The Centers for Disease Control and Prevention (CDC) ranks heart disease as the number one cause of death annually, which means all of us should be thinking about the health of our hearts.

Luckily, there are many ways to keep your ticker ticking as long as possible when it comes to nutrition, exercise, and lifestyle. 

Start with Knowledge

A great place to start is understanding your heart-related numbers so you know where to put your focus and areas you can improve. The numbers of most concern for heart health include:

  • Blood pressure

    • Normal: 120/80

    • Hypertension: 130/80

  • Cholesterol

    • Total cholesterol: 200 mg/dL or less

    • LDL cholesterol: 100 mg/dL or less

    • HDL cholesterol: 60 mg/dL or less

    • Triglycerides: 150 mg/dL or less

  • Blood sugar

    • Fasting: 100 mg/dL or less

  • Waist circumference

    • For men: less than 40 inches (102 centimeters) 

    • For women: less than 35 inches (88 centimeters)

Blood pressure, cholesterol, and blood sugar should be checked at your annual physical exam. You can check your waist circumference at home with a tape measure. Measure just above the hip bones. A waist circumference above the recommended number is an indication of a high amount of visceral (abdominal) fat, a risk factor for heart disease.

Lifestyle Habits for a Healthy Heart

Beyond knowing your numbers, there is a lot you can do to support a healthy heart. Here are a few ways to get started: 

  • Balanced diet: A balanced diet rich in fruits, vegetables, nuts, whole grains, and lean proteins helps support heart health. Minimize sodium, saturated fats, and added sugars.

  • Choose heart healthy supplements. Supplements like CoQ10 and omega-3s have potential benefits for heart health. Speak to your doctor about which one is best for you.

  • Exercise: Regular physical activity is an exercise for the heart and the body, helping it stay healthy. 

  • Hydration: Drinking sufficient fluids throughout the day supports proper blood circulation.

  • Healthy weight: Maintaining an optimal weight, especially around the midsection, lowers the strain on the heart, and also supports healthy blood sugar.

  • Stress management: Reducing stress helps lower blood pressure, improves sleep quality, and protects cardiovascular health.

  • Sleep: Aim for 7–8 hours of quality sleep each night.

  • Quit smoking: Giving up smoking reduces cardiovascular damage and improves overall heart health.

Keeping Your Heart Strong

Staying on top of your heart health numbers and communicating with your healthcare provider regularly can be the cornerstone of maintaining a healthy heart. Diet and lifestyle can also have a big impact. This Heart Health Month seek to learn more about your heart and implement small changes that can help support your ticker. 

References: 

  1. Heart Disease. Published July 31, 2024. Accessed January 24, 2025. https://www.cdc.gov/nchs/fastats/heart-disease.htm   

  2. Phend C. AHA: 130/80 mm Hg Is New National BP Target. MedpageToday. Published November 13, 2017. Accessed January 13, 2025. https://www.medpagetoday.com/meetingcoverage/aha/69247   

  3. Cholesterol Levels: What You Need to Know. Blood, Heart and Circulation. Published online December 4, 2017. Accessed January 13, 2025. https://medlineplus.gov/cholesterollevelswhatyouneedtoknow.html   

  4. Diabetes Tests & Diagnosis. National Institute of Diabetes and Digestive and Kidney Diseases. Published December 13, 2024. Accessed January 13, 2025. https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis   

  5. Assessing Your Weight and Health Risk. Accessed January 13, 2025. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm

 

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