February is American Heart Month

A Time to Celebrate and Care for Our Hearts

Each February, Americans come together to raise awareness about heart dis-ease—the leading cause of death in the United States. But there’s encouraging news: many forms of heart disease can be prevented with simple, healthy habits and regular medical care.

For seniors especially, taking small, steady steps toward heart health can lead to more energy, independence, and joy in everyday life.

Understanding Heart Disease

Heart disease is an umbrella term that includes several conditions:

• Coronary artery disease (CAD) – caused by plaque buildup in the arteries that supply blood to the heart.

• Heart failure – when the heart doesn’t pump as well as it should.

• Arrhythmias – irregular heartbeats that can make you feel tired or light-headed.

• Heart valve problems – which may cause shortness of breath or swelling.

Common warning signs can include:

• Chest pain or pressure

• Shortness of breath

• Dizziness or fatigue

• Swelling in the feet or legs

If you experience these symptoms, contact your healthcare provider right away or call 911 for emergencies.

Everyday Habits for a Stronger Heart

Here are simple ways to nurture your heart every day:

1. Stay Active in a Way You Enjoy

o Aim for at least 150 minutes of moderate activity per week, such as walking, swimming, chair yoga, or gentle aerobics.

o Even light activity—gardening, cleaning, or dancing—counts!

o Tip: Try breaking it into 10-minute sessions throughout the day.

2. Eat Heart-Smart Foods

o Choose more: fresh fruits, vegetables, whole grains (like oatmeal and brown rice), lean proteins (fish, skinless poultry, beans), and healthy fats (olive oil, nuts, avocado).

o Choose less: processed meats, fried foods, sugary drinks, and foods high in sodium or saturated fat.

o Hydrate! Older adults can easily become dehydrated, which can strain the heart.

3. Manage Stress

o Chronic stress raises blood pressure and heart rate. Try deep breath-ing, meditation, prayer, or listening to calming music.

o Staying socially connected—through clubs, volunteering, or visiting friends—also supports emotional and heart health.

4. Know Your Numbers

Keep regular tabs on your:

o Blood pressure (ideal: below 120/80 mm Hg)

o Cholesterol (LDL “bad” cholesterol should be low)

o Blood sugar (especially important if you have diabetes)

o Weight and BMI (your provider can help determine healthy goals)

5. Don’t Smoke and Limit Alcohol

o Quitting smoking can cut your heart disease risk in half within a year.

o If you drink, do so in moderation—no more than one drink per day for women and two for men.

Quick Heart Facts

• Your heart beats about 100,000 times each day—that’s roughly 35 million times a year!

• Laughter lowers stress hormones and improves blood flow.

• Sleep matters: Adults who sleep fewer than 6 hours a night have a higher risk of heart disease. Aim for 7–8 hours of good-quality rest.

• Pets can help reduce stress and blood pressure—time for some extra cud-dles!

A Heartfelt Message

Taking care of your heart isn’t about restriction—it’s about living fully and feeling your best. Whether it’s walking with friends, enjoying a colorful meal, or simply tak-ing time to breathe, every small choice adds up to a stronger, healthier you.

This February, let’s commit to one new heart-healthy habit—and cheer each other on! “A healthy heart is not just about adding years to your life, but adding life to your years.”