February is not only a time to celebrate love and connection, but it’s also a month dedicated to raising awareness about heart health. The heart is the literal and symbolic center of our well-being, and nurturing its health is essential for longevity and vitality. Cardiovascular disease remains one of the leading causes of illness globally, yet so much of it can be prevented or managed through intentional lifestyle choices and awareness.
Heart health is influenced by a combination of factors, including diet, movement, stress management, and emotional well-being. Simple lifestyle choices can make a profound difference in our heart health. It helps to start small and work on making consistent and lasting changes. Here are a list of lifestyle ideas to consider:
- A diet rich in whole, unprocessed foods—such as colorful fruits and vegetables, heart-healthy fats like avocado and olive oil, lean proteins (chicken and turkey), and omega-3-rich fish—provides essential nutrients to support cardiovascular health.
- Regular physical activity, even simply walking daily (work towards 10,000 steps/day). Walking improves circulation, strengthens the heart muscle, and helps to manage blood pressure and cholesterol levels.
- Stress regulation is key. Chronic stress can lead to inflammation and increased risk for cardiovascular conditions, making mindfulness practices, meditation, and adequate sleep critical components of heart care. Emotional health is equally important—building and maintaining meaningful connections with others fosters a sense of purpose and reduces the strain stress places on the body.
- Incorporating regular sauna sessions into your routine can be a powerful way to support heart health. Studies have shown that sauna use can mimic some of the cardiovascular benefits of exercise by improving circulation, lowering blood pressure, and reducing inflammation. The heat from a sauna causes blood vessels to dilate, which helps improve blood flow and supports vascular health. Additionally, regular sauna use has been linked to a reduced risk of cardiovascular events, such as heart attacks and strokes.
- Schedule your yearly wellness checkup, know your blood pressure and cholesterol numbers, and work with your provider to identify areas for improvement.
Small steps—like swapping processed snacks for whole foods, committing to regular movement, or learning stress management techniques—can have a profound impact on your long-term heart health. Let February be a reminder to honor and care for the heart that carries you through life.