Show Your Heart Some Love: 5 Ways to Boost Heart Health

Did you know that heart disease is the leading cause of death for women in the US? Yet many of us don’t prioritize our heart health until a problem arises. The good news? Small, daily choices can significantly improve your heart health - and it’s never too late to start!

As a Nurse and Health Coach, I’m passionate about helping women take proactive steps towards lifelong well-being and since February is American Heart Month, this is the perfect time to start making heart-healthy changes that fit into your daily routine.

Here are five, simple, science-backed strategies to strengthen your heart and show it some love.

1️⃣ Move Your Body Daily 💃

Regular movement is one of the most powerful ways to improve your cardiovascular health. Research shows that just 150 minutes of moderate-intensity exercise per week - about 30 minutes, five days a week - can significantly lower the risk of heart disease and stroke.

✅ Strength training (which I highly recommend!) helps build muscle, improve metabolism, and support heart health. Studies show that lifting weights just twice a week can reduce the risk of heart disease by 40-70%.

✅ Cardio workouts like brisk walking, running, cycling, or dancing improve circulation and strengthen your heart muscle.

✅ NEAT movement (Non-Exercise Activity Thermogenesis) - the calories burned through daily activities like walking, standing, and cleaning also counts! Simply moving more throughout the day reduces the risk of cardiovascular disease.

💡 Action Step: Find an activity you enjoy (whether it’s a dance session, a HIIT workout, or strength training) and aim for at least 30 minutes, 3-5 days a week.

2️⃣ Eat Heart-Healthy Foods 🥗

Nutrition plays a critical role in heart health. A diet rich in whole, nutrient-dense foods can lower blood pressure, cholesterol, and inflammation - all key factors in preventing heart disease.

✅ Follow My Healthy Plate Template: Make half your plate colorful fruits and vegetables, one-quarter lean protein, and one-quarter healthy carbohydrates.

✅ Increase Omega-3 Fatty Acids: Found in salmon, sardines, flaxseeds, chia seeds, and walnuts, omega-3s help lower triglycerides and reduce inflammation.

✅ Eat Fiber-Rich Foods: Whole grains, legumes, and leafy greens support heart health by reducing cholesterol levels and improving gut health.

💡 Action Step: Add one extra serving of vegetables to your meals and swap processed snacks for heart-healthy options like nuts, seeds, or Greek yogurt.

3️⃣ Manage Stress & Support Your Nervous System 🧘‍♀️

Chronic stress is a major contributor to heart disease, increasing inflammation and raising blood pressure. But intentional stress management techniques can counteract these effects.

✅ Deep breathing and meditation lower cortisol levels and activate the parasympathetic nervous system.

✅ Journaling or practicing gratitude reduces anxiety and improves heart rate variability.

✅ Spending time in nature has been shown to lower heart rate and blood pressure.

💡 Action Step: Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) for 3-5 minutes when you feel stressed.

4️⃣ Prioritize Sleep for a Healthy Heart 💤

Poor sleep is linked to higher blood pressure, increased inflammation, and a greater risk of heart disease. Women need 7-9 hours of quality sleep each night for optimal heart health.

✅ Stick to a bedtime routine: Aim to wake up and go to bed at the same time each day to regulate your circadian rhythm.

✅ Reduce blue light exposure: Avoid screens 1-2 hours before bed to improve melatonin production.

✅ Create a relaxing wind-down routine: Try reading, stretching, or sipping herbal tea to signal to your body that it’s time to rest.

💡 Action Step: Set a sleep alarm to remind you to start winding down 30-60 minutes before bed.

5️⃣ Know Your Numbers & Stay on Top of Health Screenings 👩‍⚕️

Regular check-ups can help detect early signs of heart disease before they become serious. Knowing your numbers gives you the power to take proactive steps.

✅ Blood pressure: Ideal range is <120/80 mmHg.

✅ Cholesterol levels: Get a full lipid panel, including LDL particle size, to get the full picture.

✅ Blood sugar levels: Monitor HbA1C, fasting glucose, and insulin to assess metabolic health.

✅ Inflammation markers: HS-CRP and homocysteine can indicate early heart disease risk.

💡 Action Step: Schedule a wellness check-up to review your heart health markers and discuss lifestyle changes with your healthcare provider.

Remember: Start Small, Stay Consistent & Love Your Heart ❤

Caring for your heart doesn’t have to be overwhelming. Small, consistent changes add up over time and can dramatically improve your overall well-being.

💡 Which of these heart-healthy habits are you focusing on this month? Comment below or share with a friend to spread the love!