Cardiovascular Health Starts With Small, Daily Choices
February is American Heart Month and a time to shine a spotlight on heart health awareness and disease prevention. Heart disease continues to be the leading cause of death in the United States, impacting the lives of millions of Americans each year. Our goal this month is to encourage learning about cardiovascular health, understanding risk factors, and adopting healthy habits to help protect your heart for life.
In this month’s Workday Wellness, we’ll recognize both the impact of heart disease and the many ways we can take proactive steps toward better heart health. Whether you’re just beginning your heart health journey or building on existing wellness goals, this blog offers the perfect opportunity to recommit to your heart.
- Heart disease is the #1 cause of death in the U.S. for men and women. *
- About one person dies from cardiovascular disease every 34 seconds in the United States. *
- In 2023, over 919,000 Americans died of cardiovascular disease, accounting for roughly 1 in 3 deaths.*
- Nearly half of U.S. adults have high blood pressure (a major driver of heart disease and stroke). *
- Coronary artery disease (CAD) remains the most common form of heart disease, resulting in death for hundreds of thousands yearly. **
- High blood pressure affects nearly 50% of adults, but only about one in four has it under control. *
- Heart disease and stroke together kill more people than all forms of cancer and accidents combined. ***
Actionable Tips for a Healthier Heart
1. Get Moving: Aim for 150 Minutes of Activity Weekly
Regular physical activity strengthens the heart, improves circulation, and supports healthy blood pressure and cholesterol levels. Activities like brisk walking, swimming, cycling, or even taking the stairs count toward your weekly goal of at least 150 minutes of moderate exercise or 75 minutes of vigorous activity. Even short bursts of activity throughout the day can add up to big benefits, so finding movement you enjoy will help increase the likelihood of sticking with it long term.
2. Nourish Your Heart with Healthy Eating
A heart-healthy diet emphasizes whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats (such as those in nuts, seeds, and fish). Limiting sodium, added sugars, saturated and trans fats can help manage blood pressure and cholesterol (two crucial factors in heart disease risk). Preparing meals at home and choosing fresh ingredients whenever possible makes it easier to control what goes onto your plate and into your body.
3. Know Your Numbers: Screenings Matter
Understanding your blood pressure, cholesterol, and blood sugar levels is one of the most powerful steps you can take to protect your heart. These numbers are key indicators of your cardiovascular health and can help reveal risks before symptoms arise. Regular check-ups and screenings empower you to work with your healthcare provider to address potential issues early.
4. Don’t Smoke and Limit Alcohol
Smoking and tobacco use profoundly damage the cardiovascular system by narrowing arteries, increasing blood pressure, and reducing oxygen delivery to your heart muscle. Quitting smoking (or avoiding it all together) is one of the most impactful heart-protective changes you can make, with positive benefits beginning almost immediately. Additionally, while some may think moderate alcohol has protective benefits, excessive or regular use contributes to raised blood pressure and increased risk. Moderation and mindful choices are key to maintaining your heart health.
5. Manage Stress and Prioritize Sleep
Chronic stress triggers inflammation and hormonal changes that can raise heart disease risk over time. Incorporating calming techniques like deep breathing, meditation, yoga, or spending quality time with loved ones can all help regulate your nervous system and protect your heart. Likewise, quality sleep (about 7–9 hours per night for most adults) plays a vital role in cardiovascular health. Poor sleep contributes to high blood pressure, weight gain, and diabetes, all of which increase the risk for heart disease.
American Heart Month is more than a reminder; It’s a call to action. Heart disease is preventable in many cases, and small, consistent lifestyle changes can lead to big health improvements over time. Whether you swap sugary drinks for water, sign up for a walking challenge, or schedule a routine health screening, each step brings you closer to a healthier heart.
Let this February be a time to invest in your cardiovascular well-being, celebrate progress, and support others in their heart health journey, too. Your heart works hard for you every day and it’s time to return the favor!
Sources:
* https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
** https://pmc.ncbi.nlm.nih.gov/articles/PMC5055577/
*** https://newsroom.heart.org/news/heart-disease-remains-leading-cause-of-death-as-key-health-risk-factors-continue-to-rise