February means Valentine’s Day full of images of chocolates, flowers and hearts. It’s also American Heart Month according to Centers for Disease Control and Prevention (CDC). So, this month (and every month!) is the perfect time to show your heart some love.

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Cardiovascular health: the beat goes on

Did you know that a normal resting heart rate for adults ranges from 60 to 100 beats per minute? That’s your heart doing its work pumping blood throughout your system. When your heart doesn’t get proper care, it can lead to issues such as heart disease.

The good news is that there are certain things you can do to improve your heart health right now. These include:

• Add some exercise – Getting off the couch and moving is one of the best, and easiest, things you can do for your heart health. The CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least two days a week.

You don’t have to run a marathon or climb a mountain. Taking a brisk walk, riding your bike in the park or spending the afternoon gardening can get your aerobic numbers up.

• Lose a bit of weight – Carrying an extra 10 pounds means your heart has to work harder. It can also mean high blood pressure. You can work with your physician to find the right way to shed some pounds and give your heart a boost.

• Eat right – Healthy fruits and vegetables, grains and legumes (beans) are a good way to start. Avoid salt, sugar and an excess of processed foods or fatty meats in your diet. There are a variety of cookbooks and recipes on the internet that can help you get started.

• Cut down on salt – Can’t imagine reducing the salt in your popcorn on movie night or in your overall daily diet? It can be a challenge at first, but your taste buds can adjust. Good ways to lower your salt intake includes cooking at home, choosing lower sodium or sodium-free foods, and making better decisions instead of indulging in salty snacks.

• Stop smoking – Taking this step can improve your overall health including your heart. Smoking not only damages your lungs, it prevents oxygen rich blood from pumping to your other vital organs by decreasing blood circulation in your body. This can turn into either organ damage or failure. Talk to your physician for assistance if you can’t manage quitting on your own.

• Stay in touch with your medical team – Getting an annual physical and reaching out to your trusted medical professionals can help keep small health issues from getting more serious. Your doctor can help uncover issues such as high cholesterol, high blood pressure and diabetes, all which can affect your heart health.

• Drink more water – Limiting alcohol use, avoiding sugary drinks and adding more water to your daily routine can also keep your heart happy.

• Reduce daily stress – Life can be pretty hectic with family issues, finances, health challenges and even traffic. Stress like this has a direct connection to physical and mental wellness. To make sure you aren’t adding to health issues, use techniques like medication, deep breathing or even exercise to take the edge off.

Be sweet to your heart and your health. Add these habits to your lifestyle and your body will thank you.

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Sources:

• webmd.com/heart/heart-health-tips
• cdc.gov