Love Your Heart: Practical Strategies for a Strong and Healthy Heart

February is American Heart Month, a time to raise awareness about cardiovascular health and take steps to protect your heart. Heart disease remains the leading cause of death in the United States, but the good news is that many risk factors are within our control. By making small, sustainable lifestyle changes, you can significantly improve your heart health.

Take Charge of Your Heart Health

Whether you're looking to prevent heart disease, manage risk factors, or simply boost your energy levels, small, intentional changes can make a big difference. Here are some practical ways to care for your heart—this month and beyond.

1. Eat for a Healthy Heart

Heart-Healthy Foods to Prioritize:

🥦 Colorful Fruits & Vegetables – Packed with antioxidants, fiber, and essential nutrients that protect the heart.
🌾 Whole Grains – Oats, quinoa, brown rice, and whole grain bread help regulate cholesterol and blood sugar.
🐟 Lean Proteins – Beans, legumes, fish, poultry, and plant-based proteins support heart and muscle function.
🥑 Healthy Fats – Avocados, nuts, seeds, and olive oil provide omega-3s that support cardiovascular health.

Foods to Limit:

❌ Processed and fried foods high in trans fats
❌ Sugary drinks and snacks that spike blood sugar
❌ Excess sodium, which can raise blood pressure

Smart Swap: Instead of chips, opt for air-popped popcorn with a drizzle of olive oil. Enhance the flavor with herbs and spices instead of extra salt.

A Simple Guide to Balanced Eating

The Harvard Healthy Eating Plate is a science-backed visual guide for building nutritious, balanced meals that support long-term health. This approach prioritizes food quality over quantity, making it a flexible and sustainable way to eat for optimal wellness—without the restrictions of traditional dieting.

Taking small steps today can lead to a healthier heart for years to come. 💙

How to Build a Balanced Plate

🍽️ Half Your Plate: Vegetables & Fruits

• Prioritize colorful, non-starchy vegetables like leafy greens, peppers, and carrots.

• Incorporate whole fruits instead of fruit juices for fiber and natural sweetness.

• Aim for a variety to ensure a range of vitamins, minerals, and antioxidants.

🍞 One-Quarter of Your Plate: Whole Grains

• Choose whole grains such as brown rice, quinoa, whole-wheat pasta, or oats.

• Avoid refined grains like white rice and white bread, which can spike blood sugar levels.

🍗 One-Quarter of Your Plate: Healthy Proteins

• Opt for lean protein sources like fish, poultry, beans, tofu, or nuts.

• Limit red and processed meats, as they may increase health risks over time.

🫒 Healthy Fats in Moderation

• Use healthy oils like olive oil or avocado oil for cooking and dressing.

• Avoid trans fats and limit saturated fats from processed foods.

💧 Drink Water, Tea, or Coffee (Skip Sugary Drinks)

• Water should be your go-to beverage for hydration.

• Limit sugary drinks and opt for unsweetened coffee or tea instead.

2. Get Moving for a Stronger Heart

Physical activity is one of the best ways to keep your heart strong and healthy—and you don’t need to run a marathon to reap the benefits. The key is finding movement you enjoy and making it a consistent part of your routine.

How Much Exercise Do You Need?

🔹 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, dancing, cycling)
Or 75 minutes of vigorous-intensity exercise per week (e.g., running, HIIT workouts)
🔹 Strength training at least twice a week to support muscle health

Not sure what qualifies as moderate intensity? A good indicator is working at 50-70% of your maximum heart rate (MHR)—where your heart rate increases, but you can still hold a conversation.

How to Calculate Your Target Heart Rate

• 1️⃣ Find your Maximum Heart Rate (MHR):
  220 – your age = MHR
  Example: If you're 40, your MHR is 180 bpm (beats per minute).

• 2️⃣ Find your Target Heart Rate Range (50-70% of MHR):
  Using the example above (MHR = 180 bpm):

  50% of MHR: 180 × 0.50 = 90 bpm

  70% of MHR: 180 × 0.70 = 126 bpm

Use a heart rate monitor or manually check your pulse during exercise to ensure you're in your target range.

Small Daily Actions for a Stronger Heart

🔹 Break up sedentary time—stand, stretch, or move every hour.
🔹 Incorporate strength training—build muscle to support overall health.
🔹 Start where you are—even lower-intensity movement is beneficial if you're just getting started.

Most importantly, choose an activity you enjoy and keep going. The more you move, the stronger your heart becomes, and over time, it will feel easier and more natural. 💙

3. Manage Stress and Prioritize Sleep

Chronic stress can take a significant toll on your heart, elevating blood pressure, increasing inflammation, and disrupting hormonal balance. Likewise, poor sleep can worsen heart health by raising stress hormones and impairing recovery.

Fortunately, simple, science-backed techniques can help you manage stress effectively and support a healthier heart.

The Power of Breath: A Simple Yet Effective Tool

Breathing exercises are one of the quickest and most effective ways to calm the nervous system and promote relaxation. Your breath directly influences how your body responds to stress:

🫁 Inhalation (Excites the Nervous System)
Rapid or deep inhales activate the sympathetic nervous system, increasing alertness and energy.

😌 Exhalation (Calms the Nervous System)
Extending your exhale stimulates the vagus nerve, triggering the parasympathetic nervous system to lower stress and induce calm.

Use breathing strategically to match your needs:

🔋 Need an energy boost?
Try quick, powerful inhales through your nose (about 1 second each) followed by passive exhales. Repeat for 20-30 seconds for a natural pick-me-up.

🧘 Need to de-stress?
Try one of these proven relaxation techniques:

• 4-7-8 Breathing – Inhale deeply through your nose for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Repeat for 2-3 minutes to ease anxiety and relax the body.

• Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds before repeating. This method is used by athletes, military personnel, and first responders to stay calm under pressure.

By understanding how breathing influences your nervous system, you can use it as a tool to either energize or relax as needed.

Other Stress-Relief Strategies:

📝 Journaling – Release anxious thoughts and process emotions on paper.
🌿 Walking in Nature – Reduce stress and reset your mind with fresh air.
🎶 Listening to Music or Guided Meditations – Activate the body’s relaxation response through soothing sounds.

Managing stress isn’t just about feeling better—it’s about protecting your heart and overall well-being. Implement these small but powerful habits, and over time, you’ll build greater resilience and a stronger, healthier body. 💙

Better Sleep for a Healthy Heart:

The Impact of Sleep on Heart Health & How to Improve It

Chronic sleep deprivation and sleep disorders are linked to a higher risk of heart disease, including stroke, high blood pressure, cardiac arrhythmias, obesity, and diabetes. Poor sleep can trigger metabolic changes that contribute to weight gain and increase stress on the cardiovascular system.

To protect your heart and overall well-being, adults (ages 18-64) should aim for 7-9 hours of quality sleep each night. But it's not just about the number of hours—the quality of sleep matters, too.

Tips for Better Sleep

🌙 Stick to a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at the same time each day helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.

📱 Limit Screen Time Before Bed
Exposure to blue light from phones, tablets, and TVs can suppress melatonin, the hormone that promotes sleep. Aim to turn off screens 30-60 minutes before bedtime, or use night mode or blue light filters if screen use is unavoidable.

☕ Avoid Caffeine, Nicotine, and Heavy Meals
Caffeine can disrupt sleep for hours, so it’s best to avoid it at least six hours before bed. If you need a nighttime snack, choose light, sleep-friendly options like yogurt or nuts.

🧘‍♂️ Create a Relaxing Nighttime Routine
Calming activities like reading, stretching, or meditation signal to your body that it’s time to wind down. Avoid stimulating tasks or stress-inducing activities right before bed.

🛏️ Optimize Your Sleep Environment
A cool, dark, and quiet bedroom promotes deeper sleep. Use blackout curtains, white noise machines, or eye masks if needed, and invest in a comfortable mattress and pillows for proper support.

By prioritizing consistent, high-quality sleep, you can reduce your risk of heart disease, improve energy levels, and support overall health. Make sleep a priority—it’s one of the most powerful things you can do for your well-being. 💙

4. Strengthen Your Heart with Everyday Habits

Heart health goes beyond diet and exercise—your daily habits play a crucial role in protecting your heart for the long run.

💨 Quit Smoking – If you smoke, seeking support to quit is one of the most impactful steps you can take for your heart.
🍷 Limit Alcohol – Keep consumption moderate to help maintain healthy blood pressure.
🩺 Know Your Numbers – Regular checkups can help you stay on top of key heart health markers like blood pressure, cholesterol, and blood sugar.

5. Laugh Often

Research suggests that laughter has powerful cardiovascular benefits, including:

📉 Lowering Blood Pressure – Laughing increases blood flow and improves circulation, which can help lower blood pressure over time.

😌 Reducing Stress Hormones – Laughter decreases levels of cortisol and adrenaline, reducing overall stress and its impact on the heart.

❤️ Improving Blood Vessel Function – A good laugh can relax blood vessels, increasing blood flow and supporting overall heart function.

💨 Boosting Oxygen Intake – Laughing enhances oxygen intake, stimulating the heart, lungs, and muscles while promoting relaxation.

😊 Encouraging Endorphin Release – Laughter triggers the release of endorphins, the body’s natural "feel-good" chemicals, which can reduce pain and promote well-being.

A study from the American Heart Association suggests that frequent laughter may help protect against heart disease by reducing inflammation and improving overall vascular function. So, whether it’s watching a funny movie, sharing jokes with friends, or simply embracing moments of joy, laughter is a fun and easy way to give your heart a healthy boost! 💙

Take One Small Step for a Stronger Heart

Heart health isn’t about being perfect—it’s about consistent progress. This month, commit to one positive change that supports your heart: add an extra serving of veggies, take a daily walk, or prioritize better sleep.

Small choices today lead to a stronger heart tomorrow!

Looking for support in making heart-healthy changes? I’d love to help! Contact me to learn more about how 716 Health & Wellness Coaching can support your journey to better health.