Written by Nutritionist, FH Community Manager, Annie Nguyen
February is Heart Month! As you already know, it is important to keep our hearts in tip-top shape to prevent heart disease and other diseases. Here are three things you can do today for a healthier heart.
Nutrition
Proper nutrition is key to maintaining a healthy heart. What you eat and drink impacts your heart and overall health. Small changes like reducing salt, adding healthy fats, and increasing fiber can make a big difference.
While sodium is essential, too much salt can raise blood pressure. Health experts recommend limiting sodium to 2,300 mg per day—about one teaspoon—and 1,500 mg for at-risk groups, like older adults or those with diabetes or high blood pressure. Look for reduced-sodium or no-salt-added products and check nutrition labels for sodium content. If you’re using canned goods, rinse them to lower sodium levels. You can still enjoy flavorful meals with herbs, spices, and salt-free seasoning blends.
Fats are crucial for heart health, especially unsaturated fats, which help raise good cholesterol (HDL) and lower bad cholesterol (LDL). Include foods like avocados, nuts, seeds, fatty fish, and olive oil in your diet. Limit trans fats and saturated fats, such as butter and fatty cuts of red meat, which can raise LDL levels. Opt for low-fat dairy and lean proteins like seafood or poultry to cut saturated fat. Try dry cooking methods like baking and roasting to reduce fat content.
Fiber aids in digestion and helps lower cholesterol. Fruits, vegetables, whole grains, and seeds are great fiber sources. To increase fiber, add chia seeds to smoothies, fruit to oatmeal, or hummus to sandwiches. Remember to drink more water and gradually boost your fiber intake. Looking for heart-healthy recipes? Check out the American Heart Association for heart-healthy recipes!
Exercise
Just like exercise keeps muscles strong, it also benefits the heart. Regular physical activity supports cardiovascular health by lowering blood pressure and boosting oxygen delivery to muscles. Aim for 150 minutes of aerobic exercise (like jogging, swimming, or sports) per week, plus resistance training twice a week. Be sure to work at a moderate to high intensity to keep your heart rate elevated.
Stress Management
Chronic stress can harm heart health by increasing the risk of stroke and heart disease. While stress is inevitable, managing it effectively can protect your heart, boost energy, and improve sleep. Try activities like deep breathing, meditation, journaling, or stretching to find what works best for you and helps release stress.
What is one thing you will do today to improve your heart’s health?
Source: PMID: 20040880, PMID: 32342460, PMCID: PMC7686142