With Valentine’s Day falling in February, it’s fitting that this month is recognized as American Heart Month. Heart disease is the leading cause of death in the United States for both men and women. However, many lifestyle choices can help protect your heart and promote overall health. Understanding hereditary risks, making healthy choices, and taking proactive steps can significantly reduce the risk of heart disease. Here are some essential tips for maintaining a heart-healthy lifestyle:
- Get enough sleep – experts recommend getting seven to nine hours of high-quality sleep a night. Try to go to bed and wake up at the same time every day and avoid caffeine and nicotine before bed.
- Eat better – a balanced eating plan can lower high blood pressure and improve your cholesterol.
- Stop smoking – Even occasional smoking can damage your heart. For more information on quitting, go to smokefree.gov.
- Maintain a healthy weight – make sure half of your plate at mealtimes includes fruits and vegetables. Choose healthy snacks and stay hydrated with water instead of sugary or caffeinated drinks.
- Be more active – adults should spend at least 2 ½ hours a week doing physical activity. Try to sit less and move more!
- Manage stress and practice self-care – use relaxation techniques to help focus attention on calming the body and mind. Taking a yoga or other group class can have the benefit or performing physical activity, lowering stress and finding a supportive social circle!
- Control blood pressure, cholesterol and blood sugar – by eating a well-balanced, heart healthy diet, many factors can be controlled such as blood pressure. Annual doctors’ visits can also help monitor your health and keep your levels in a healthy range.
For more information on food and nutrition, visit
or contact your local Extension office.