February is American Heart Health Month. The nationwide observance, around since 1964, aims to spread awareness about cardiovascular disease and the prevention of heart‑related conditions. Heart disease is still the leading cause of death worldwide. Yet, many risk factors can be addressed or prevented through small, consistent lifestyle changes. Want some inspiration on how to better care for your heart? Start with five heart‑healthy tips you can try this February.
Why is heart health so important?
Just like the engine in a car, your heart functions like an “engine” for your body, pumping tirelessly to move blood throughout the body. It delivers oxygen and nutrients to your cells, removes waste and is a critical organ for keeping you healthy. However, since it works nonstop, it can also take a lot of wear and tear. This makes it susceptible to disease and issues with function. In fact, nearly half of adults are affected by some form of cardiovascular disease (CVD). Sadly, heart disease is also linked to nearly one in five deaths for adults.
Common conditions that affect the heart
So, when we talk about cardiovascular disease or heart disease, what do we mean? These phrases encompass a wide range of conditions. Here are some of the most common:
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- High blood pressure (hypertension). A leading contributor to heart attack and stroke, high blood pressure affects around 48 percent of adults. It occurs when blood consistently pushes too hard against artery walls, forcing the heart to work overtime.
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- High cholesterol. Cholesterol (fatty deposits) can build up in arteries over time. In people with high cholesterol, an excess of deposits (called plaque) line the artery walls, limiting blood flow. It affects around 30 million people and very often accompanies high blood pressure. High cholesterol also has no symptoms, meaning a lipid panel blood draw is required to detect it.
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- Arrhythmias. Simply put, these refer to any irregular heartbeat causing the heart rate to be too fast, too slow or erratically. The most common type is atrial fibrillation.
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- Heart attack. In the U.S., heart attacks are extremely common, occurring roughly every 40 seconds. They happen when a blockage in a coronary artery suddenly cuts off oxygen to part of the heart, damaging the muscle.
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- Cardiomyopathy. This condition involves abnormal thickening, stiffening, or enlargement of the heart muscle, making it harder for the heart to pump blood effectively. It’s one of the leading causes of heart failure.
Five tips to improve heart health
The good news? Your heart responds well when you take care of it. Small, consistent habits can add up to meaningful improvements over time. Here are five heart‑healthy tips to try this February.
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- Move more and sit less. If you spend much of your day sitting, look for chances to stand, stretch or go for a walk. It’s a good idea to set a reminder to get up at least once an hour. Even simple movements, like calf raises or shoulder rolls at your desk, can make a difference.
- Eat with heart health in mind. For a healthy heart, focus on nutrient‑dense foods such as fruits, vegetables, whole grains, lean proteins, leafy greens, and healthy fats. Try to limit added sugars, heavily processed foods and excess caffeine or alcohol. Staying well hydrated supports overall heart health, too.
- Monitor blood pressure regularly. Checking your blood pressure regularly can help you notice patterns early. A home blood pressure cuff can be useful between doctor visits. Be sure to jot down your numbers to talk over with your health care provider.
- Find activities you enjoy to stay active. A good goal is to aim for at least 150 minutes (two to three hours) of moderate aerobic activity every week. Lots of activities count but some examples include walking, swimming, cycling, pickleball and even housework. You can add strength or balance exercises a few times a week for even more benefits.
- Prioritize sleep and relaxation. Good rest supports healthy blood pressure and stress level management. Maintaining a consistent sleep schedule goes a very long way. You can also incorporate little wellness moments throughout your day (like yoga, stretching, reading, breathing exercises or a quick nap) to boost relaxation.
Small steps, lasting impact
February is a great time to kick‑start heart‑healthy habits. But there’s no need to stop when the month ends. Small, consistent changes you make now can strengthen your heart, support your overall well‑being and deliver benefits that last all year—and for many years to come.
This article is for informational purposes only and is not meant as medical advice.
Sources:
Cleveland Clinic, Heart Disease
CVS Health, Heart Health Resources
