February is widely recognized as a time to focus on heart health. Heart disease and stroke remain the leading causes of death worldwide, but many of the risk factors are preventable. Small, consistent lifestyle changes can make a meaningful difference in long-term cardiovascular health.
The American Heart Association’s “Life’s Essential Eight” outlines eight core lifestyle habits that support a healthy heart. These practical, research-backed steps focus on movement, nutrition, sleep, and other daily behaviors that significantly impact cardiovascular health.
- Eat Well
A balanced diet helps lower cholesterol, blood pressure, and inflammation. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Even small changes, such as adding a serving of vegetables to each meal or swapping soda for water, can support your heart. - Stay Active
Regular activity strengthens your heart, improves circulation, and supports a healthy weight. Aim for daily movement through walking, exercise, or other physical activity. Simple choices, such as brisk walking, stair climbing, or light strength exercises at home, make a difference and are easy to fit into your day. - Quit Tobacco
Tobacco damages blood vessels and increases the risk of heart attack, stroke, and other diseases. Avoid smoking or using other tobacco products to protect your heart. - Get Healthy Sleep
Quality sleep supports overall heart and metabolic health, reduces stress, and helps maintain healthy blood pressure. Aim for 7 to 9 hours of sleep each night. - Maintain a Healthy Weight
Excess weight puts extra strain on the heart and increases the risk of diabetes and high blood pressure. A balanced diet and regular activity support a healthy weight. - Control Cholesterol
Healthy cholesterol levels help keep your arteries clear and reduce the risk of heart attack and stroke. Eating more fiber-rich foods, staying active, and limiting highly processed foods can help maintain healthy cholesterol levels. - Manage Blood Sugar
Maintaining steady blood sugar levels helps protect your blood vessels and reduces the risk of diabetes. Regular movement, balanced meals, and routine checkups can help support healthy blood sugar over time. - Manage Blood Pressure
Healthy blood pressure helps your heart work more efficiently and reduces strain on your arteries. Staying active, eating a balanced diet, managing stress, and regularly checking your blood pressure can help keep it within a healthy range.
The Bottom Line
Heart health is built with small, consistent choices every day. Eating well, staying active, managing sleep, and keeping up with screenings all add up. This February, take one step at a time for your heart. Download this infographic to see these heart-healthy habits at a glance. Your body will thank you for years to come.
Reference: Lloyd-Jones, D.M., et al., 2022. Life’s essential 8: updating and enhancing the American Heart Association’s construct of cardiovascular health: a presidential advisory from the American Heart Association. Circulation, 146(5), pp.e18-e43.
