February: The Month of Love and All Things Hearts! It’s American Heart Month!

February is American Heart Month! This month is not only a time to celebrate romance, it’s also a time to focus on your heart health and celebrating all the amazing things your heart does for you each day.

Functions of the Heart

Now you may be wondering, what exactly does the heart do? The heart is crucial for life and keeps all other parts of the body functioning properly. The heart carries blood, oxygen, and essential nutrients to your brain, lungs, liver, and much more! Therefore, keeping your heart in tip-top shape is not something to mess around with.

The term cardiovascular disease is used to define a wide range of diseases that involve the heart. These include coronary heart disease (clogged arteries), stroke, and heart failure. Cardiovascular disease impacts more than 800,000 people in the United States every year. If not treated immediately, cardiovascular disease can lead to decreased quality of life, as well as serious complications like physical disabilities.

Who Is at Risk of Cardiovascular Disease?

Various factors contribute to one’s risk for developing cardiovascular disease. Some factors you can control (modifiable risk factors), while others you can’t control (non-modifiable risk factors).

Here are some of the risk factors to understand who is at risk!

Non-modifiable: Factors that cannot be changed
- Age. According to the American Heart Association (AHA), the majority of those that are 65 years or older are at greater risk for cardiovascular disease.
- Gender. Although cardiovascular disease can impact any gender, men are at greater risk for developing cardiovascular disease compared to women.
- Family history. Children of parents with cardiovascular disease are more likely to develop cardiovascular disease themselves. In other words, most people with a significant family history of heart disease are more likely to develop heart-related issues in the future.
- Race. African-Americans, Mexican-Americans, American Indians, Native Hawaiians, and some Asian Americans are all at greater risk for developing cardiovascular disease compared to other races.
Modifiable: Factors that can be changed
- Being an active smoker or tobacco user is harmful to your body. The risk that smokers will develop cardiovascular disease is much higher than that of non-smokers. Therefore, it is recommended to quit smoking to mitigate your risk.
- Physical inactivity or leading a sedentary lifestyle. The American Heart Association (AHA) states that an inactive lifestyle is a risk factor for cardiovascular disease. Therefore, it is recommended to get moving and engage in at least 60 minutes of activity every day to reduce your risk.
- Eating a diet high in fat and/or sugar. Consuming a well-balanced diet is the best weapon for fighting cardiovascular disease. Choose a diet that emphasizes vegetables, fruits, whole grains, and lean meats like poultry and fish.

How Do I Protect Myself?

Now that you understand your risk and where you fall, you may be wondering- how do I protect myself? How do I get started? There are many ways to protect your heart and decrease your risk for cardiovascular disease. To help you get started, here are 5 ways to protect yourself from cardiovascular disease:

Check your blood pressure, cholesterol and A1C regularly. Ask your physician about assessing your blood pressure, cholesterol, and A1C. These three values are important predictors of cardiovascular disease.
Be mindful of your sleep. If you do not get enough sleep, this contributes to your risk of high blood pressure, obesity, and diabetes- all of which increase your risk for cardiovascular disease. It is recommended that most adults need 7 to 9 hours of sleep per night. Try to adopt good sleeping habits like going to bed and waking up at the same time, avoiding caffeine late at night, and getting rid of distractions like phones, TVs and other electronics in the bedroom.
Limit your alcohol intake. Drinking alcohol in excess can raise your blood pressure. For women, it is recommended to consume no more than one alcoholic drink per day and for men, to consume no more than two alcoholic drinks per day.
Manage your stress. Believe it or not, stress is linked to cardiovascular disease in many ways! Too much stress can raise your blood pressure and even “trigger” a heart attack. Try and cope with stress in a healthy way like practicing mindful meditation, exercising, or listening to calming music.
Focus on eating “heart-healthy”. The World Health Organization (WHO) recommends increasing the number of fruits, vegetables, and whole grains in your diet, while limiting saturated fats, sodium, added sugars, and red meat.

Let’s Eat Heart-Healthy!

Eating “heart-healthy” doesn’t have to be boring (or hard)! Here is a list of some heart-healthy foods to add to your grocery list. Try adding them into your snack routine or even into a new recipe!

Salmon. A great source of protein and high in omega-3 fatty acids. Salmon is perfect for topping over a salad or even making it the star of your plate at dinner time!
Oatmeal. High in soluble fiber, which is great for lowering cholesterol (hint: a risk factor for cardiovascular disease). Try making your next bowl of oatmeal with old-fashioned or quick-cooking oats! Don’t forget the toppings!
Blueberries. Not just blueberries, but strawberries and other berries as well are high in antioxidants. Berries are a great addition to a smoothie or even as a topping for yogurt and oatmeal! Berries contain flavonoids (antioxidants) which are great for lowering blood pressure (hint: a risk factor for cardiovascular disease).
Olive Oil. A great source of monounsaturated fat, which can help reduce both cholesterol and blood sugar (hint: both are risk factors for cardiovascular disease). Try cooking with olive oil or using it as the base in your next homemade salad dressing!
Broccoli, spinach, and Dark, green leafy vegetables are high in carotenoids (aka: antioxidants), fiber, and omega-3- all of which are great for your heart! Try using broccoli as your next side dish or adding a handful of spinach, or kale, to your next smoothie.
Like olive oil, avocados are high in monounsaturated fat which can help in lowering the bad cholesterol circulating in your body. Try blending up an avocado to make home-made guacamole or spreading some onto toast for a savory breakfast spread!

American Heart Month is all about recognizing and appreciating the amazing things your heart can do and how to keep it protected. During February, take some time to care for your heart a little extra by trying a new “heart-healthy” food or engaging in a few more minutes of physical activity. However you decide to celebrate, make sure you’re filling your body (and heart) with lots of love!

Your Turn to Take Action: How will you protect your heart during the month of February? Let me know in the comments below.