February is American Heart Month: Small Changes, Big Difference ❤️

Every February, we shine a light on something quietly powerful: your heart health.

Heart disease remains one of the leading causes of death in the United States—but here’s the hopeful side of the story: so many of the risk factors are preventable or manageable with daily habits, regular checkups, and a little intentional care.

This month is an invitation to pause, check in with yourself, and make one or two small changes that your heart will thank you for.

Know Your Numbers

One of the most loving things you can do for yourself is to know your key health numbers. Talk with your healthcare provider about:

• Blood pressure
• Cholesterol (HDL, LDL, triglycerides)
• Blood sugar
• Weight/BMI or waist circumference

These are early clues—often long before you feel any symptoms—that your heart might need extra attention. If you haven’t had them checked in a while, let American Heart Month be your reminder to schedule that visit.

Everyday Habits That Protect Your Heart

You don’t have to overhaul your life overnight. Focus on simple shifts that are realistic for you.

1. Move a little more
   Aim for about 150 minutes of moderate activity per week—that could look like:

• a 20–30 minute walk most days,
• dancing in your living room,
• taking the stairs,
• or a gentle fitness class.

If that feels like a lot, start with 10 minutes and build from there. Every step truly counts.

2. Add color to your plate
   Instead of thinking about what to remove, try thinking about what to add:

• more fruits and vegetables,
• whole grains,
• lean proteins (fish, beans, poultry),
• and heart-healthy fats (olive oil, nuts, avocado).

Small swaps—like water instead of soda a few times a week, or fruit for dessert—add up over time.

3. Be mindful of salt and sugar

Packaged foods, fast food, and sugary drinks can quietly increase your risk for high blood pressure, diabetes, and heart disease. Start reading labels and choosing lower-sodium or lower-sugar options where you can.

4. Protect your sleep
   Good sleep isn’t a luxury; it’s part of heart health. Aim for 7–9 hours per night. Try setting a consistent bedtime, dimming screens, and giving yourself a little wind-down routine.
5. Manage stress (as best you can)
   Stress happens. What matters is how we respond to it. Consider:

• deep breathing or short meditation breaks,
• a walk outside,
• journaling,
• or simply calling a friend.

Even five minutes of slowing down can make a difference.

Don’t Ignore the Warning Signs

Not everyone experiences heart problems the same way—especially women and older adults. Classic symptoms of a heart attack can include:

• chest discomfort or pressure,
• pain in the arm, back, neck, jaw, or stomach,
• shortness of breath,
• breaking out in a cold sweat, nausea, or lightheadedness.

If something feels “off” and you’re worried it could be your heart, do not wait—seek emergency care or call 911.

How You Can Take Action This Month

Here are a few tangible ways to honor American Heart Month:

• Book an appointment for a routine checkup or lab work.
• Invite a friend or family member for a walk-and-talk instead of coffee and dessert.
• Choose one heart-healthy swap this week (more veggies, one less sugary drink, an earlier bedtime).
• Share a reminder—forward this newsletter, post a resource, or simply check in on someone you care about.

Your heart works for you every minute of every day—often without you ever thinking about it. This February, give it a little attention in return.

Even one small step—a phone call to your doctor, a walk around the block, a few more vegetables on your plate—is a step toward a stronger, healthier you. And that is always worth celebrating. ❤️