Lifestyle Changes for a Healthier Heart

The month of February is designated as American Heart Month. Heart disease remains the leading cause of death in the United States, yet more than half of adults are unaware of this fact. According to the American Heart Association, 48.6% of people in the U.S. have some form of cardiovascular disease. While genetics and family history play a role in heart health, many risk factors can be managed with simple lifestyle changes.

A heart-healthy diet is one of the best ways to protect yourself. Choosing nutrient-rich foods and limiting saturated and trans fats can make a big difference. Incorporating more fruits and vegetables into your meals, along with lean proteins and whole grains, can help lower your risk of heart disease.

Physical activity is another key component of heart health. The American Heart Association recommends at least 150 minutes of moderate exercise per week to help regulate blood pressure, cholesterol, and weight. Even small efforts—like taking short walks, stretching, or breaking up long periods of sitting—can make a difference.

Getting enough sleep is often overlooked but is just as important for heart health. Adults should aim for seven to nine hours of sleep each night. Sleep disorders, such as sleep apnea, can increase blood pressure and raise the risk of heart disease.

Monitoring alcohol intake is another way to keep your heart in check. Excessive alcohol consumption can contribute to high blood pressure, obesity, and heart failure. Moderation is key—up to one drink per day for women and two for men is considered within healthy limits.

Taking charge of your heart health is one of the most important things you can do for yourself. If you have concerns about your risk factors, consider scheduling an appointment with a healthcare provider. Mille Lacs Health System offers cardiology services at our Onamia and Milaca Clinics, giving patients access to specialized heart care close to home.

This Heart Month, commit to small, manageable changes that can have a lasting impact. Your heart will thank you.