February is American Heart Month, a time to focus on the small but meaningful steps we can take to protect our hearts. Heart disease remains the leading cause of death in the United States, but the good news is that many of its risk factors are preventable with healthy lifestyle choices. As a clinical pharmacist at Care Alliance Health Center, I want to share practical and effective habits to keep your heart strong and healthy.
Enjoy a Heart-Healthy Diet
The foundation of heart health starts with what you put on your plate. A balanced diet rich in vegetables, fruits, whole grains, and lean proteins supports overall well-being and reduces the risk of heart disease.
- Eat more vegetables and fruits – These are packed with essential vitamins, minerals, and fiber that promote heart health.
- Choose whole grains – Brown rice, whole-wheat pasta, and oats are excellent sources of fiber, which can help regulate cholesterol and blood pressure.
- Limit unhealthy fats – Reduce intake of saturated and trans fats by opting for heart-healthy oils such as olive, canola, or avocado oil.
- Select low-fat protein sources – Lean meats, fish, beans, and low-fat dairy provide necessary nutrients without excessive saturated fat.
- Reduce sodium intake – High salt consumption contributes to high blood pressure, a significant risk factor for heart disease.
Portion Control Matters
It’s not just about what you eat—it’s also about how much. Overeating, even healthy foods, can lead to weight gain and increase heart disease risk. Using a smaller plate or bowl can help with portion control. Aim for balanced meals that include a variety of food groups in appropriate portions.
Prioritize Sleep
Getting enough quality sleep is essential for maintaining heart health. Studies show that people who consistently sleep fewer than seven hours per night are at greater risk for high blood pressure, obesity, and diabetes—conditions that strain the heart. Establishing a regular sleep schedule, limiting screen time before bed, and creating a relaxing nighttime routine can improve sleep quality.
Manage Stress Effectively
Chronic stress can take a toll on the heart. It contributes to high blood pressure, unhealthy eating habits, and increased risk of cardiovascular disease. Engaging in mindfulness activities such as yoga, meditation, or deep breathing exercises can help manage stress levels. Regular physical activity is another excellent way to reduce stress while boosting overall cardiovascular health.
Stay on Top of Health Screenings
Regular health screenings for blood pressure, cholesterol, and blood sugar levels are vital for early detection of heart disease risk factors. High blood pressure and high cholesterol can cause damage long before symptoms appear. If you haven’t had a check-up recently, schedule an appointment with your healthcare provider.
Protect Against Infections
Heart health isn’t just about diet and exercise—it also involves safeguarding against infections that could impact your cardiovascular system. Poor oral health, for instance, has been linked to heart disease. Brushing and flossing daily, along with regular dental check-ups, can help reduce this risk. Additionally, staying up to date with vaccinations can protect against infections that may stress the heart.
Limit Alcohol and Quit Smoking
Excessive alcohol consumption can lead to high blood pressure and contribute to heart disease. If you choose to drink, do so in moderation—one drink per day for women and up to two for men.
Smoking, on the other hand, is a major risk factor for heart disease. If you smoke, quitting is one of the most important steps you can take to protect your heart.
Move Your Body Daily
Exercise is a key part of maintaining heart health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can include brisk walking, cycling, swimming, or even dancing. Physical activity strengthens the heart, improves circulation, and helps maintain a healthy weight.
Your Heart, Your Future
Caring for your heart is a lifelong journey. By incorporating these healthy habits into your daily routine, you can reduce your risk of heart disease and enjoy a longer, healthier life. This American Heart Month, take a moment to assess your habits and make small, sustainable changes. Your heart will thank you for it!
For more heart health tips and resources, visit Care Alliance Health Center or speak with your healthcare provider today.
Book an Appointment with Dr. Shah
Dr. Iftikhar Hussain (Shah), RPH, CDCES, MTM, CDM
Clinical Pharmacist
Call 216.535.9100 to schedule an appointment.
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@ 2016 Leaming About Diabetes, Inc. All rights reserved. Rev 2021
