February Is American Heart Month: Here’s How You Can Celebrate

You may find yourself expressing love to your favorite people this month. But February is also a great time to show your own heart some love. February is American Heart Month.

In this post, we’ll look at why heart health is so important, common risk factors for heart disease, and what you can do to improve your heart. 

What is American Heart Month?

American Heart Month is a celebration that happens in February every year. It’s the time of year when organizations like the American Heart Association (AHA) shine a spotlight on heart disease. 

It’s celebrated in February because that’s when former President Lyndon B. Johnson established it in 1964. But the fact that Valentine’s Day also falls in February may help you remember to take care of your heart.

Why should you celebrate American Heart Month?

More Americans die of heart disease than any other disease in the U.S. Heart disease is the term used to describe many heart health problems. Some examples include: 

• Atherosclerosis/coronary artery disease (CAD): The buildup of a fatty substance called plaque in your arteries

• Atrial fibrillation (AFib or AF): An irregular heartbeat (arrhythmia) that can lead to stroke, blood clots, or heart failure

• Cardiomyopathy: The name for several diseases of the heart muscle that cause it to enlarge, thicken, beat irregularly, or stiffen and scar 

• Heart failure: When your heart doesn’t pump blood to the rest of the body as well as it should

• Valvular disease: When any of your heart’s valves become damaged or diseased

Heart disease, particularly atherosclerosis, can lead to a heart attack or stroke. Hypertension — or high blood pressure — is a key risk factor for heart disease.

Take a look at these U.S. statistics to better understand why heart health is so important: 

• Close to 2,400 Americans die of heart disease each day. 

• More than 400 Americans die of stroke each day.

• Almost half of all American adults have heart disease.

• More than 116 million Americans have high blood pressure.

Even though heart disease affects millions of Americans, many people don’t know they have it. Often, the first sign of heart disease is a heart attack. But you don’t have to wait for a heart attack to make heart-healthy changes. Below, you’ll find four lifestyle changes you can make to improve your heart health.  

Habits to improve your heart health

There are many ways that you can improve your heart health. Here are four strategies to get you started.

1. Exercise for heart health

It should come as no surprise that exercise is good for your heart. It’s an activity that has many benefits. Exercise:

• Lowers the risk of heart disease, stroke, type 2 diabetes, and high blood pressure

• Helps you sleep better 

• Helps you maintain a healthy weight

• Protects you from other chronic health conditions

• Improves your quality of life and well-being

Physical activity provides the most benefit when you do it on a regular basis. The American Heart Association recommends:

• Exercising at a moderate pace for 150 minutes a week — 30 minutes, 5 days a week — or exercising at a high intensity for 75 minutes a week

• Working out with resistance bands or weights at least 2 days a week

• Taking exercise breaks instead of sitting to watch TV or scrolling through social media

• Increasing your activity level gradually to 300 minutes a week when you’re ready

• Raising your intensity level over time, like going from walking to jogging or squatting without weights to squatting with weights

2. Eat well for heart health

Your diet plays an important role in your heart’s health. The National Heart, Lung, and Blood Institute has developed a heart-healthy eating plan. It recommends that you fill your plate with nutritious foods, such as:

• Fresh or frozen fruits and vegetables

• Canned fruit packed in its own juice rather than syrup or added sugar

• Dried fruit without added sugar

• Canned vegetables without added salt

• Whole grain breads, cereals, and pasta

• Brown rice

• Chicken and turkey without skin

• Lean meats and fish

• Tofu

• Beans and peas

• Nuts and seeds

• Fat-free or low-fat milk, cheese, and yogurt

The AHA also recommends:

• Eating fewer processed foods

• Drinking little to no alcohol

• Avoiding saturated fats

3. Get routine checkups and preventative care

At a routine checkup, your healthcare provider will check for risk factors that may impact your heart health. Your checkup may include:

• Taking your blood pressure 

• Stepping on a scale or measuring your waist to get your body weight

• Checking your cholesterol with a blood test

• Taking a blood glucose test

• Talking about lifestyle changes, such as quitting smoking or increasing physical activity 

4. Quit smoking

One of the best ways to take care of your heart is to quit smoking. Cigarette smoke can damage your heart. It can also harm the blood vessels that deliver oxygen to your heart. Quitting has immediate and future benefits. For example: 

• Your heart rate drops to a healthier level 20 minutes after you stop smoking.

• Your heart and organs start to get more oxygen 12 hours after you quit smoking.

• Your risk of stroke drops to that of a lifetime nonsmoker within 4 years of quitting.

There are many treatments for quitting smoking, like nicotine replacement therapy (NRT). Talk to your healthcare provider about your options.