What Are You Doing to Help Your Heart?

Feb 1

What Are You Doing to Help Your Heart?

Your heart is your hardest-working muscle, pumping over 100,000 times daily to keep you alive and thriving. It’s always on the clock, tirelessly pushing blood, oxygen, and nutrients to every part of your body. But have you stopped to think about what you’re doing to support your heart? Most people don’t think about their hearts very often, and we have other things to do, but we can take steps to help it keep working well.

With heart disease being the leading cause of death in the United States, it’s clear we need to pay closer attention to our cardiovascular health. Over 600,000 Americans lose their lives to heart disease each year—that’s 1 in every 4 deaths. These numbers are staggering but not surprising, given that lifestyle factors play a significant role in heart health.

Fortunately, there’s a lot you can do to protect your heart and reduce your risk. February, recognized as American Heart Month, is the perfect time to focus on small, meaningful changes for your heart’s health. Here are tips to help you take action today and throughout the year.

1. Quit Smoking (or Don’t Start!)

Smoking is one of the worst things you can do for your heart. It damages the lining of your arteries, raises blood pressure, and significantly increases your risk of heart disease and stroke. Even if you don’t smoke, frequent exposure to secondhand smoke is nearly as harmful. And while people think this is only referring to traditional cigarette smoking, this does include smoking cannabis and vaping.

The good news? Your heart can recover. Within one year of quitting smoking, your risk of coronary heart disease drops by 50%. After 15 years, your risk is nearly the same as someone who has never smoked. If you’re ready to quit, resources like 1-800-QUIT-NOW can offer support and tools to help you succeed.

2. Focus on Heart-Healthy Foods

What you eat has a direct impact on your heart health. A heart-healthy diet is one of the simplest and most effective ways to protect your heart. Consider what foods to add or include, not the ones to eliminate. Include these foods in your meals:

Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation and improve cholesterol levels. And it is the fish, not the supplement, we’re talking about.
Whole Grains: Oats, quinoa, and whole wheat provide fiber that helps lower LDL cholesterol. Even if you can’t eat gluten, plenty of whole-grain options don’t have gluten.
Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants, they support cardiovascular health. Which one? Any of them and all of them.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and fiber. Don’t get bogged down with which one is “best” rather than eating them regularly. And unsalted is better, but if you want lightly salted, okay.
Legumes: Beans, lentils, and chickpeas are rich in plant-based protein and fiber, promoting a healthier heart. If you aren’t into cooking beans (I’m not), go ahead and get the canned. Choose no added salt, and drain and rinse, which helps reduce sodium.

Also, limit foods high in saturated fats, trans fats, added sugars, and sodium. Small swaps, like replacing butter with olive oil or choosing unsweetened options, can make a big difference over time.

3. Move More, Sit Less

You don’t have to run marathons or spend hours in the gym to improve your heart health. Regular physical activity—just 150 minutes a week—can strengthen your heart and reduce your risk of heart disease—activities like brisk walking, cycling, swimming, or even gardening count.

Remember, the goal is to reduce your sedentary time. If you sit at a desk all day, take breaks to stand up, stretch, or walk around. Even small bursts of movement can add up and benefit your heart.

4. Know Your Numbers

Knowledge is power when it comes to heart health. Make it a habit to monitor these key numbers:

Blood Pressure: High blood pressure often has no symptoms but is a major risk factor for heart disease. Aim for less than 120/80 mmHg. This can be done at home with a home monitor if you need to.
Cholesterol: Keep LDL (“bad” cholesterol) low and HDL (“good” cholesterol) high. A healthy total cholesterol level is below 200 mg/dL.
Blood Sugar: High blood sugar can damage blood vessels and nerves, increasing the risk of heart disease. Fasting glucose levels should ideally be below 100 mg/dL – or even better is to get a hemoglobin A1c (HgA1c), which gives a better idea of how those glucose numbers have run for the past 2-3 months rather than just one specific moment.

Ask your healthcare provider to check these numbers during regular checkups and work with them to address any concerns.

5. Manage Stress and Sleep Better

Stress takes a toll on your heart. It can lead to unhealthy coping behaviors like overeating, smoking, or drinking alcohol. Chronic stress also raises cortisol levels, contributing to high blood pressure and inflammation.

Find healthy ways to manage stress, such as:

Practicing mindfulness or meditation
Journaling your thoughts and feelings
Spending time outdoors or with loved ones
Engaging in hobbies you enjoy
Disconnect from devices, which often contributes to stress

Sleep is equally important. Poor sleep increases the risk of obesity, high blood pressure, and diabetes, all of which harm your heart. Aim for 7-9 hours of quality sleep each night, and maintain a consistent sleep schedule.

Bonus: Simple Actions to Start Today

Here are three more easy ways to show your heart some love:

Stay Hydrated: Drinking enough water supports healthy blood flow and prevents your heart from overworking.
Limit Alcohol: Too much alcohol can raise blood pressure and contribute to weight gain. Stick to no more than one drink per day for women and two for men.
Laugh More: Laughter truly is good medicine. It reduces stress hormones, increases good cholesterol, and boosts circulation.

Ready to Prioritize Your Heart?

Your heart works tirelessly for you—let’s give it the care it deserves. Whether making healthier food choices, adding movement to your day, or managing stress, even small steps can have a significant impact over time.

Looking for personalized guidance? I can help you create a heart-healthy plan tailored to your needs and goals. Schedule a call today to discuss how to take the first step toward a healthier, stronger heart.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on February 8, 2022, and is updated here.