Heart Health Tips for American Heart Month

February is American Heart Month, an important time to focus on heart health and ways to protect your most vital organ. Heart disease remains the leading cause of death globally, but many risk factors can be managed or even prevented through lifestyle changes. This month, let’s explore simple, evidence-based strategies to support a strong and healthy heart.

1. Prioritize Heart-Healthy Fats

   Incorporate sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil. These fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Omega-3 fatty acids, found in flaxseeds, walnuts, and chia seeds, also have anti-inflammatory properties and can help lower the risk of heart disease.

   
   

2. Reduce Sodium Intake

   Excessive sodium can lead to high blood pressure, a major risk factor for heart disease. Opt for fresh, whole foods over processed options and season your meals with herbs, spices, and citrus instead of salt.

   
   

3. Stay Active

   Physical activity is key to maintaining cardiovascular health. Aim for at least 150 minutes of moderate exercise, such as brisk walking or yoga, each week. Even short bursts of activity, like climbing stairs or dancing, can make a difference.

   
   

4. Manage Stress

   Chronic stress can contribute to heart disease. Practice stress-management techniques like mindfulness, deep breathing, or journaling. Activities that bring you joy and help you unwind, such as gardening or spending time with loved ones, are equally beneficial.

   
   

5. Eat More Fruits and Vegetables

   Fruits and vegetables are rich in antioxidants, vitamins, and minerals that promote heart health. Aim to fill half your plate with a colorful variety of produce to maximize benefits.

To celebrate Heart Month, we’ve included a delicious, heart-healthy recipe that incorporates many of these tips! Heart health doesn’t have to be complicated. By incorporating these tips and enjoying delicious meals like this Mediterranean Quinoa Salad, you can take proactive steps toward a healthier heart. Let’s make February a month to celebrate and prioritize heart health!