Transform Your Heart Health: 6 Essential Lifestyle Habits for a Healthier You

February is American Heart Month. It’s a time when we should all think about our heart health. Heart disease is the leading cause of death in the U.S., affecting people of all backgrounds. But, the good news is that we can take simple steps to reduce our risk.

Experts from the Centers for Disease Control and Prevention (CDC) emphasize that a healthy lifestyle can help control blood pressure, cholesterol, and blood sugar levels. These factors are crucial in preventing heart problems. Here are six easy habits you can start today to boost your heart health:

1. Eat healthier. Focus on whole foods like fruits and vegetables. These foods can keep your heart strong and prevent fat buildup. Aim for meals high in fiber and low in unhealthy fats. If you drink alcohol, keep it to one drink a day for women and two for men.
2. Maintain a healthy weight. Carrying extra weight can strain your heart and blood vessels. Keeping a healthy weight can significantly lower your risk of heart disease.
3. Stay active. Aim for at least 150 minutes of moderate exercise each week. Find activities you enjoy—walking, cycling, or swimming can all be great options. Not only does exercise help with weight management, but it also lowers cholesterol and blood pressure.
4. Avoid smoking. Smoking raises your risk of heart issues. If you smoke, seek support to quit. It’s never too late to stop!
5. Manage health conditions. If you have conditions like high cholesterol or diabetes, keep them in check. Regular check-ups and following your doctor’s advice can make a big difference.
6. Get enough sleep. Sleep is crucial for overall health. Aim for at least seven hours each night. Poor sleep can lead to problems like high blood pressure and heart disease.

According to the American Heart Association, good sleep isn’t just about energy—it’s vital for your heart’s health. If you’re struggling to sleep well, try sticking to a regular schedule, keeping your room dark and cool, and avoiding screens before bed.

Changing habits can be tough, but every small step counts. Focus on making manageable changes. Remember, your heart health matters, and it’s never too late to start.

Let’s take this month to prioritize our hearts and think about how changes in our daily routines can lead to a healthier tomorrow.

Dr. Sabrina Williams is a family medicine physician at Optum Primary Care in Fall Creek.

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