Prioritize Your Heart Health During American Heart Month

Each February, we recognize American Heart Month—a dedicated time to raise awareness about the importance of cardiovascular health and to empower each of us to take steps that protect our hearts. Heart disease remains the leading cause of death in the United States, but the good news is that many risk factors are preventable through everyday choices.

You don’t need to make dramatic lifestyle changes—small, consistent habits can make a big difference. Below are practical tips and activities to help you strengthen your heart and support your overall well being.

1. Move Your Body Every Day

Regular physical activity improves circulation, lowers blood pressure, and strengthens your heart muscle.

Take advantage of short movement breaks throughout your workday—stretch, walk, take the stairs, or do a quick desk friendly workout. Aim for at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or light jogging.

2. Choose Heart Healthy Foods

Nutrition plays a major role in heart health. Adding more whole foods to your diet can help reduce the risk of heart disease. Healthy additions include:

• Fresh fruits and vegetables
• Whole grains
• Lean proteins like fish, poultry, or plant based options
• Foods rich in omega 3 fatty acids such as salmon, walnuts, or chia seeds

Also consider reducing sodium, added sugars, and highly processed foods when you can. Small swaps—such as choosing water instead of soda or opting for whole grain bread—go a long way.

3. Manage Stress Mindfully

Chronic stress can impact blood pressure and contribute to unhealthy habits. Activities that help reduce stress:

• Deep breathing or short mindfulness sessions
• Stretching, yoga, or meditation
• Listening to calming music
• Taking brief breaks away from screens

Even five minutes of intentional relaxation can help reset your mind and body.

4. Know Your Numbers

Understanding your blood pressure, cholesterol, and glucose levels is key to preventing heart disease.

If you haven’t done so recently, consider scheduling a check up or participating in a workplace wellness screening. Early detection makes a significant difference.

Have Another 30 Seconds?

An estimated 47% of U.S. adults (116 million) have high blood pressure. Maybe you do. Watch the video below to learn more about high blood pressure basics.