February Is National Heart Month
Reminding Us to Get Connected to Fitness
In 1921, heart disease became the leading cause of death in the United States for the first time in history. At the time, many people believed that heart disease was a death sentence.
Despite its 100-year reign, more than half of US adults are unaware of how serious heart disease is. In fact, in 2024 an estimated 931,578 people died from cardiovascular disease in the United States.
February is designated as “American Heart Month,” a time to raise awareness about heart disease and encourage people to take action to prevent it. Here are a few strategies to help you and your loved ones protect your heart.
Eat More Fruits and Vegetables
Fruits and vegetables are a good source of vitamins and minerals. They are also low in calories and rich in dietary fiber. The best way to get all the vitamins, minerals, and nutrients you need is to eat a variety of fresh fruits and veggies. Grocery stores typically have a large selection of produce available for purchase. Some produce will be more readily available locally during certain times of the year due to their natural growing cycle, while others may be transported from far away to be available year-round.
Incorporate Whole Grains into Your Diet
Whole grains are a key part of a heart-healthy diet. They are a rich source of fiber and nutrients which can help control weight, lower cholesterol, and help regulate blood pressure. Grain products to choose include 100% whole wheat bread or 100% whole-grain bread, high fiber cereal with 5 grams or more of fiber per serving, whole grains such as brown rice, barley, and buckwheat and whole-grain pasta.
Choose Low-Fat Protein Sources
Low-fat protein sources are generally considered good for heart health because it helps reduce saturated fat intake, which can raise cholesterol levels and increase the risk of heart disease. Lean meat, poultry, fish, low-fat dairy products, and eggs are some of the best sources of protein. Legumes – beans, peas, and lentils – are also good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.
Maintain a Healthy Weight
It’s long been known that when you are overweight, you’re more apt to develop conditions like high blood pressure or diabetes, which are all risk factors for heart disease, stroke and other health problems. Being overweight or obese makes the heart work harder to pump blood throughout the body because it has to pump more blood against more resistance.
How much weight loss is beneficial? Even a modest weight loss of 5-10% can significantly improve heart health. Research consistently shows that larger amounts of weight loss can have even greater benefits as the amount of weight lost is directly correlated to the improvement in cardiovascular risk factors.
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How does weight loss improve heart health? Losing weight can reverse many adverse vascular changes, such as arterial stiffness.
Weight loss can also reduce the amount of fat in the liver, which can improve metabolic problems like insulin resistance. In addition, losing a few pounds can lower blood levels of fats like triglycerides and reduce the risk of heart failure.
Get Moving
Regular physical activity can help you lose excess weight, improve your physical fitness, lower many heart disease risk factors, and manage high blood pressure. Over time, regular physical activity conditions the heart to pump blood more efficiently throughout the body.
According to the CDC, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, which translates to around 30 minutes a day, at least 5 days a week. Activites like brisk walking, running, swimming, cycling, cross country skiing, playing tennis, and jumping rope are all excellent ways to improve heart health. They are all considered aerobic exercises that elevate your heart rate and provide significant cardiovascular benefits when done regularly.
Don’t Smoke and Avoid Secondhand Smoke
Cigarette smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels that makes you more likely to develop atherosclerosis, or plaque buildup in the arteries.
According to a U.S. Surgeon General report, nonsmokers are up to 30% more likely to develop heart disease or lung cancer from secondhand smoke exposure at home or work.
What’s the takeaway? Not smoking and avoiding secondhand smoke significantly improves heart health by preventing damage to blood vessels, lowering blood pressure, reducing the risk of blood clots, and protecting against the development of coronary artery disease. This will essentially minimize the chances of heart attack and stroke, even for non-smokers exposed to secondhand smoke.
Do Anything
Make your health a priority! Even small, seemingly insignificant steps will make a big difference.
Carve out some time each day for your workout. As with any relationship, it takes discipline, hard work, and commitment to be successful. To keep the fire burning through the dreary winter months, try a group fitness class, do some laps in the pool, or reach out to friends and family members who might be interested in working out with you.
Practice Patience
Practicing patience can lead to significantly better, more sustainable fitness results. It promotes consistency, allowing for proper form, and helps prevent injury, ultimately resulting in gradual, noticeable progress over time.
Don’t expect to see immediate results! Success doesn’t happen overnight. Remember, when it comes to fitness goals, “slow and steady wins the race.”
hese measures is your responsibility as a human being! Yes, there are challenges that go along with starting and staying connected to a regular fitness routine. However, your heart health has never been more important.
It’s time to take charge of your well-being! Whether it’s trying a new workout class or planning healthier meals, let’s make positive changes and encourage our friends, family and loved ones to be healthy and fit. Good luck to you. 
