Heart Health Month: Taking Charge of Your Heart Health
- Tim Hayden
- Feb 25
- 3 min read
February is Heart Health Month, a time to raise awareness about cardiovascular health and encourage people to make heart-healthy choices. With heart disease remaining the leading cause of death globally, now is the perfect time to reflect on how we can take better care of our hearts and prioritise cardiovascular well-being.
Why Heart Health Matters
Your heart is the engine of your body, pumping oxygen-rich blood to every organ and tissue. Yet, heart disease including conditions like coronary artery disease, high blood pressure, and heart failure affects millions of people. The good news? Many of these conditions can be prevented or managed through lifestyle changes and early intervention.
Understanding Risk Factors
Several factors contribute to heart disease, some of which are within our control:
Unhealthy diet – High intake of processed foods, sugar, and unhealthy fats can raise cholesterol and blood pressure.
Physical inactivity – A sedentary lifestyle increases the risk of obesity and heart disease.
Smoking – Smoking damages blood vessels and increases the risk of heart attacks and strokes.
Excess alcohol consumption – Heavy drinking can lead to high blood pressure and heart failure.
Stress and poor sleep – Chronic stress and sleep deprivation can negatively impact heart health.
Medical conditions – High blood pressure, diabetes, and high cholesterol are major risk factors that should be managed effectively.
Small Changes, Big Impact: How to Improve Heart Health
You don't have to overhaul your lifestyle overnight small, consistent changes can make a significant difference. Here are some key strategies:
1. Eat a Heart-Healthy Diet
Incorporate more fruits, vegetables, whole grains, and lean proteins.
Choose healthy fats like those found in olive oil, nuts, and fatty fish (rich in omega-3s).
Reduce intake of processed foods, sugar, and excess salt to maintain healthy blood pressure and cholesterol levels.
2. Move More
Aim for at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous activity (like running) per week.
Strength training and flexibility exercises can also improve overall cardiovascular fitness.
3. Prioritise Sleep
Poor sleep is linked to high blood pressure and heart disease.
Aim for 7-9 hours of quality sleep each night.
Establish a relaxing bedtime routine and limit screen time before bed.
4. Manage Stress
Practice stress-reducing techniques such as mindfulness, meditation, deep breathing, or yoga.
Engage in hobbies and social activities that bring you joy.
5. Stay on Top of Health Screenings
Get regular blood pressure, cholesterol, and blood sugar checks.
If you have a family history of heart disease, discuss preventive care with your doctor.
6. Quit Smoking and Limit Alcohol
If you smoke, quitting is one of the best things you can do for your heart.
Keep alcohol consumption within recommended limits—no more than 14 units per week for adults in the UK.
Raising Awareness During Heart Health Month
Heart Health Month is not just about personal well-being it’s also about spreading awareness and supporting others. Here’s how you can get involved:
Educate yourself and others – Share heart health tips with friends and family.
Wear red – Many organisations encourage wearing red as a symbol of heart health awareness.
Participate in heart health events – Look for local walks, runs, or fundraising efforts that promote cardiovascular health.
Encourage workplace wellness – Advocate for heart-healthy initiatives at your workplace, such as standing desks or healthy snack options.
Take Action Today
Your heart works tirelessly for you why not return the favour? Whether it’s tweaking your diet, adding more movement to your day, or managing stress more effectively, every positive step counts. This Heart Health Month, commit to one change that benefits your heart and encourage others to do the same.
Let’s make heart health a priority, not just in February, but all year round!