We all know February to be a month of love and Black History. As the 2024 Executive Chair of the American Heart Association’s “Go Red for Women” initiative, this is the perfect time and platform for me to share information throughout February about loving your heart.
Just like we adopt routines and habits to care for other parts of our body, like teeth, hair, skin, etc. there are also simple ways we can care for one of the most important organs in our bodies, the heart.
According to the National Institute of Health (NIH), “The heart is an organ about the size of your fist that pumps blood through your body. It is made up of multiple layers of tissue.
“Your heart is at the center of your circulatory system. This system is a network of blood vessels, such as arteries, veins, and capillaries that carries blood to and from all areas of your body.
“Your blood carries the oxygen and nutrients that your organs need to work properly. Blood also carries carbon dioxide to your lungs so you can breathe it out. Inside your heart, valves keep blood flowing in the right direction.”
While the operation of our circulatory system may seem complicated, the good news is there are several lifestyle habits we can embrace to support a healthier, stronger heart.
1. Avoid smoking and secondhand smoke. Let’s start with the obvious. There is a proven correlation between smoking and various forms of cancer, stroke and heart disease. The elimination of nicotine and vaping products can drastically reduce the chance of the aforementioned conditions. I realize that quitting smoking is easier said than done, but saving your life is worth it! Consult your physician for healthy options to help kick this detrimental habit.
2. Add healthy snacking as part of your daily routine. You are what you eat, and healthy snacks like grapes, strawberries, and apples are rich in fiber, which help lower cholesterol. Adding walnuts and almonds is also beneficial. Visit Google for a full list of heart-healthy foods.
3. Brush your teeth daily, and floss as well. The build-up of plaque contributes to the inflammation of the heart arteries. I know it sounds non-heart related, but brushing your teeth and flossing help with the elimination of plaque thus promoting heart health.
4. Move around and exercise. Sitting down for too long and lack of exercise can both have negative impacts on the heart. The American Heart Association recommends at least 150 minutes of moderate exercise per week. If you cannot meet this goal, try walking at least 10-15 minutes a day. Any movement is good movement!
5. Get some sleep and reduce stress. These two practices go well together. Getting 6-8 hours of sleep is always ideal. Couple this routine with participating in activities that reduce stress. Deep-breathing, quiet time, leisurely reading, peaceful walks, brief get-aways, unplugging from work/technology are all examples of stress reducers. Do what relaxes you, and it takes the pressure off your heart.
Because some heart conditions may be hereditary or not noticeable through symptoms, it is recommended to get regular health check-ups and additional testing if needed to determine your heart’s health.
Happy February, and enjoy loving your heart! Your health matters!
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