Staying Heart Healthy in February

Feb 05, 2024

February is American Heart Month! It's a month dedicated to raising awareness for heart disease and promoting heart-healthy actions. But, we should strive to take care of our hearts all year round. Here are some tips to help build a heart-healthy lifestyle.

Start with screening. Most adults should have their blood pressure and cholesterol checked once a year, but those at higher risk may need it checked more often. Talk with your provider about getting screened. Knowing where you stand will allow you to make the necessary changes, or keep doing things right!

Nutrition: 

• Start with small changes. Rather than change your diet all at once, make 1-2 small swaps you know you can stick with!

• Choose lean protein. Poultry and fish are great, but beef can stay on the menu. Just make sure to choose lean cuts that have less marbling.

  • Fish is a great source of Omega-3s, which are essential for heart health! If you aren’t already, try adding fish, such as salmon, tuna, or walleye, to your diet.

• Reach for the right fat sources.

  • Olive oil is great to cook with, and you can try swapping avocado for butter to spread on your toast.

  • Other good fat sources include nuts like peanut butter, almonds, or walnuts, and seeds like flax or chia seeds. 

• Look for the AHA’s “Heart-Check” on products at the grocery store

  • For more information about the heart-check, recipes, and overall healthy living, check the AHA's website. 

• Limit your sodium intake.

  • You can add less salt at the table, but excess salt often comes from processed foods and eating out 

Physical activity:

• Keep it simple. Do activities you can be consistent with, and easily fit into your schedule

  • Just walking more and sitting less every day can provide huge benefits!

• Get the family involved.

  • Activity doesn’t have to be grueling. There’s plenty of ways to have fun with your kids, and get your heart rate up! For ideas on winter outdoor activities, check out the Frosty Fitness post 

• Vary up your routine

  • Including different types of activity can help to not get bored, as well as improving different skills like strength, endurance, or flexibility, rather than just one. 

Eating right and moving more are key components to taking care of your heart, but other factors like stress, smoking, and sleep are also important to consider. Whatever changes you make, you don’t have to do it alone. There are many different professionals, such as family practitioners, dietitians, physical therapists, or counselors that can partner with you to build a healthier life, and friends and family can also be wonderful aids in your day-to-day life!