Show Your Heart Some Love This American Heart Month

February is American Heart Month, a time to focus on the health of your heart and raise awareness about heart disease, the leading cause of death in the United States. The good news is that many risk factors for heart disease are within your control, and making small, intentional changes can have a lasting impact.

With insights from Hoskinson Health and Wellness Clinic cardiologist, Dr. Daniel Davidovich, here’s how you can protect your heart and improve your overall health starting today.

1. Move in a Way That Brings You Joy

Exercise doesn’t have to feel like a chore. You don’t need a gym membership or fancy equipment to stay active. If you like dancing, dance! If you enjoy walking, go for a hike, take your dog for a stroll, or even try fishing or hunting. The key is consistency. Find an activity you enjoy and make it a regular part of your life. Daily movement strengthens your heart, boosts your mood, and keeps you feeling energized for years to come.

2. Think Prevention: Screen Early, Not After Symptoms

Heart disease can develop silently without noticeable symptoms, making regular screening essential for early detection. "Screening should happen before symptoms appear," Dr. Davidovich shares. Tests like a calcium score, which measures plaque buildup in your arteries, are highly effective for early detection and can help prevent serious issues. Preventative tests such as these are especially beneficial for people aged 40 to 50 with a history of smoking or premature heart disease in their family. Such preventive care can help identify risks before they become serious.

3. Stress Less: Your Heart Depends on It

Your mental health plays a direct role in your heart health. Stress isn’t just in your mind; it’s in your body, too. Stress hormones like cortisol and adrenaline surge when you’re stressed, putting strain on your cardiovascular system.

Finding ways to manage stress is essential. “I think we underestimate how lonely and difficult modern life can be, and having someone to talk to can be a huge deal. Talking with a friend, family member, or therapist, can make all the difference."

Ultimately, while medical care can address the physical aspects of health, mental health must also be prioritized for you to feel your best. Taking steps to manage stress, build meaningful connections, and seek help when needed can go a long way toward improving overall health and reducing the risk of heart disease. Remember, your heart is only as healthy as your mind allows it to be.

4. Eat with Your Heart in Mind

A heart-healthy diet doesn’t have to be restrictive. You can start with two simple steps:

• Control portions: “Our minds have been programmed to think we need large amounts of food, but in reality, most of us eat more than we need,” Dr. Davidovich explains, and paying attention to portion sizes can make a significant difference.
• Add Color to your plate: Aim for five colors at every meal. Most proteins and carbs are beige, so include vibrant fruits and vegetables to balance your meals, nourish your body, and help protect your heart.

5. Start Small, Stay Consistent

If you’re already thinking about how to improve your heart health, you’re on the right track. Focus on making one or two changes at a time, build consistency, and recognize progress along the way.

6. Access Resources for Your Heart Health

Heart health is a team effort. If meeting with a cardiologist feels overwhelming, Hoskinson Health and Wellness Clinic offers a range of resources to support your goals, including:

• Primary care services for general heart health.
• Exercise physiology for personalized fitness advice.
• Diet and nutritional medicine for tailored nutrition plans.
• Advanced testing for fitness and conditioning.

This American Heart Month, make your heart a priority. Simple steps like walking, scheduling a screening, or choosing balanced meals can make a meaningful difference.

Your heart will thank you.