Celebrate Heart Health This February

February is Heart Health Month — a perfect reminder to show some love to one of the hardest-working organs in your body. Heart disease remains the leading cause of death in the United States, yet many risk factors are preventable through everyday lifestyle habits. The good news? Small, consistent changes can dramatically improve heart health over time.

As a Registered Dietitian, I’m excited to share practical, evidence-based ways to celebrate your heart this month and beyond.

Why Heart Health Matters

Your heart works nonstop to deliver oxygen and nutrients throughout your body. When cardiovascular health declines, it affects energy, circulation, brain function, and long-term wellness.

Many people associate heart disease with age, but risk factors often develop quietly over years:

• High blood pressure

• Elevated cholesterol

• Insulin resistance

• Chronic inflammation

• Sedentary lifestyle

• Diet high in sodium and saturated fat

The encouraging part is that nutrition and movement are powerful tools for prevention. Even modest improvements can lower risk significantly.

Heart health isn’t about perfection — it’s about consistency.

Heart-Healthy Nutrition Habits

Food is one of the strongest daily influences on cardiovascular health. A heart-supportive eating pattern focuses on whole, minimally processed foods rich in fiber, antioxidants, and healthy fats.

Here are some dietitian-approved priorities:

Eat more colorful fruits and vegetables: Berries, leafy greens, tomatoes, citrus, and cruciferous vegetables provide antioxidants that protect blood vessels and reduce inflammation.

Choose whole grains: Oats, quinoa, brown rice, barley, and whole-grain bread support cholesterol control and blood sugar stability.

Prioritize healthy fats: Avocado, olive oil, nuts, seeds, and fatty fish like salmon supply omega-3 fats that protect heart function.

Reduce sodium intake: Flavor meals with herbs, spices, garlic, and citrus instead of excess salt. Reading labels can make a big difference.

Include plant-based proteins: Beans, lentils, tofu, and chickpeas support heart health while lowering intake of saturated fat.

These habits aren’t restrictive — they’re additive. The goal is to crowd your plate with nutrients that protect your heart.

Simple Swaps That Add Up

Heart health doesn’t require a total diet overhaul. Small, repeatable swaps are often more sustainable than drastic changes.

Try:

• Whole grain bread instead of white bread

• Olive oil instead of butter

• Brown rice or quinoa instead of white rice

• Unsalted nuts instead of chips

• Water or sparkling water instead of sugary drinks

These changes seem small, but repeated daily, they reshape long-term health outcomes.

Movement Matters Too

Nutrition and activity work best together. Just 30 minutes of moderate movement most days of the week can:

• Lower blood pressure

• Improve cholesterol

• Support weight management

• Reduce stress

• Strengthen circulation

Walking, stretching, dancing, gardening — it all counts. Your heart responds to consistency, not intensity.

Celebrate Your Heart This Month

Heart Health Month isn’t about a temporary challenge. It’s about building habits that support you for decades.

Start with one or two changes:

• Add a vegetable to dinner

• Take a daily walk

• Cook one extra meal at home

• Drink more water

• Choose whole grains

Progress is more important than perfection.

Your heart doesn’t need extreme measures — it needs steady care.

And February is a great place to start