Newsroom | Community Health
Office Visit: Heart to Heart Tips on Cardiovascular Health
Feb. 28, 2025
February is American Heart Month, a great time to raise awareness of heart disease risks as well as measures that can maintain heart health as you age.
According the Centers for Disease Control and Prevention, heart disease is the leading cause of death for men and women. One in every five U.S. deaths is caused by heart disease, a staggering statistic highlighting the importance of this month.
What can you do to keep your heart healthy? Actionable tips to promote cardiovascular wellness include:
- Embracing a heart-healthy diet. Nutrition plays a crucial role in heart health. Try consuming a diet rich in fruits, vegetables, whole grains and lean proteins. Limit saturated fats and avoid trans fats, which can raise cholesterol levels and increase heart disease risk.
- Staying active. Regular physical activity is key to maintaining heart health. Each week, aim for at least 150 minutes of moderate aerobic exercise such as brisk walking, swimming or cycling. Consult with a health care provider before starting any new exercise regimen, especially if you have existing health conditions.
- Monitoring blood pressure and cholesterol levels. Regular check-ups with health care providers are vital to track of blood pressure and cholesterol levels.
- Managing stress. Chronic stress can lead to high blood pressure and heart disease. Managing stress through relaxation techniques like yoga, meditation or deep-breathing exercises can be beneficial. Social connections are also important. Engaging with friends and family can serve as a great outlet for stress relief.
Todd Hoffman, M.D.
- Quiting smoking and limiting alcohol. Smoking is a significant heart disease risk factor and quitting can substantially improve heart health, regardless of age. Similarly, if you drink alcohol, do so in moderation — up to one drink per day for women and two for men.
- Getting enough sleep. Quality sleep is often underestimated but is crucial for heart health. Aim for seven to nine hours of sleep each night. Poor sleep patterns can contribute to obesity and high blood pressure, increasing heart disease risk.
You can significantly reduce heart disease risk by making informed lifestyle choices and staying proactive about health..
Let’s make it a good month.
Todd Hoffman, M.D., C.P.E., is chief medical officer of Blue Cross and Blue Shield of Oklahoma, a division of Health Care Service Corp., a Mutual Legal Reserve Company.