February is American Heart Month, a time dedicated to raising awareness about heart disease and how to prevent it.
Heart disease remains the leading cause of death for both men and women in the United States. That fact can feel overwhelming. The encouraging news is that many of the biggest risk factors are within your control.
“While not every heart problem can be prevented, you can do quite a bit to protect your heart,” says John Baker, MD, cardiologist with West Tennessee Medical Group Cardiology in Jackson. “Practicing healthy lifestyle habits can help you avoid many risk factors for heart disease and mitigate others, lowering your risk of heart health issues.”
Even better, the same habits that protect your heart can strengthen nearly every other part of your body.
What Does a Heart Healthy Lifestyle Really Look Like?
You have probably heard that you should “live a healthy lifestyle.” But what does that actually mean in real life?
The American Heart Association created a simple framework called Life’s Essential 8. These eight habits support heart health and overall wellness.
Eat mostly whole foods
Choose fruits, vegetables, lean proteins, whole grains, nuts, and seeds. Limit ultra processed foods when you can. Aim for foods that look close to how they did in nature.
Move your body regularly
Adults should aim for at least 150 minutes of moderate activity such as brisk walking each week, or 75 minutes of vigorous activity such as running. You do not have to train for a marathon. A daily walk counts.
Quit smoking
If you smoke, quitting is one of the most powerful steps you can take for your heart and your overall health. It is never too late to benefit from stopping.
Get quality sleep
Most adults need seven to nine hours of sleep per night. Sleep is when your body repairs and resets. It plays a bigger role in heart health than many people realize.
Maintain a healthy weight
A healthy weight looks different for everyone. Talk with your healthcare provider about what is right for you and what realistic goals might look like.
Keep cholesterol in check
You want higher HDL, often called good cholesterol, and lower LDL, total cholesterol, and triglycerides. Regular screenings help you stay informed.
Manage blood sugar
High blood sugar can quietly damage blood vessels and organs over time. Routine testing and healthy habits help keep levels in a safe range.
Control blood pressure
High blood pressure often has no symptoms, but it places extra strain on your heart and arteries. Monitoring it regularly is one of the simplest ways to protect your heart.
Each of these habits matters on its own. Together, they can significantly lower your risk of heart disease.
Heart Healthy Habits Protect More Than Just Your Heart
Taking care of your heart is not only about preventing heart attacks. It is about protecting your whole body.
Research reviewing studies from 2010 to 2021 found that people who practiced heart healthy habits were more likely to experience:
- Better muscle strength
- Healthier teeth, hearing, and vision
- Higher self reported quality of life
- Lower risk of chronic disease
- Better mobility
- Stronger brain and lung function
These habits are also linked to a lower risk of cancer, chronic lung disease, pneumonia, dementia, fatty liver disease, Type 2 diabetes, depression, metabolic syndrome, kidney disease, and complications during pregnancy.
When you improve your heart health, you support nearly every system in your body.
Why Do These Habits Make Such a Difference?
Many serious health conditions share common risk factors, including:
- High blood pressure
- High blood sugar
- High cholesterol
- Physical inactivity
- Poor sleep
- Obesity
- Smoking
- Poor diet
When you improve these core risk factors, you lower your risk for multiple diseases at the same time.
Consider smoking. When you quit, circulation improves, lung function increases, cancer risk decreases, and your body begins to heal in measurable ways.
Think about sleep. Quality sleep supports memory, mood, metabolism, immune strength, and energy. It also lowers the risk of conditions such as diabetes.
And then there is exercise. Physical activity strengthens your heart, protects your bones and muscles, reduces fall risk, supports mental health, helps regulate blood sugar, and sharpens cognitive function. Exercise also increases blood flow to the brain, delivering oxygen and clearing substances linked to cognitive decline.
A simple walk can do more than help you stay in shape. It can protect your long term health.
Start Small This American Heart Month
Protecting your heart does not require a complete life overhaul.
Start with one realistic change.
Add an extra serving of vegetables to dinner.
Take a 15 minute walk after lunch.
Go to bed a little earlier.
Schedule a checkup you have been putting off.
Small steps practiced consistently can lead to meaningful results.
This February, take time to focus on your heart. When you care for your heart, you are investing in your energy, your independence, and your future.
When your heart’s at stake, you want the care of a team of experts. That’s what you’ll find at West Tennessee Healthcare Heart & Vascular, where we offer comprehensive services to care for your heart.
