How to Celebrate American Heart Month

The month of February has perhaps the most aptly-assigned health holiday of all time: This month of love, vivid red colors, and, of course, Valentine’s Day, is also American Heart Month.

American Heart Month is an important health holiday devoted to increasing visibility of the threat of cardiovascular disease, which is the leading cause of death in both men and women in the United States. One in four people ages 65 and older die of heart disease in this country. Globally, heart disease is the biggest killer as well — it was responsible for more than 9 million deaths in 2016.

American Heart Month not only draws attention to the glaring need for better cardiovascular outcomes, but it also functions as a reminder about the importance of routine health maintenance for men and women.

Here are seven ways to celebrate American Heart Month.

1. Wear Red

Nothing draws attention to an important health issue like a strong fashion statement. Feel empowered to wear your red threads all month long, but especially on February 7th, which is National Wear Red Day. This day occurs annually on the first Friday of every February, and it is intended to trigger a visual reminder of the tremendous impact of cardiovascular disease on the population, and the importance of leading a heart-healthy lifestyle.

2. Sign up for a Heart Walk

Pledge to take your heart health into your own hands and promote the greater good by registering for a local walk or run in the name of advancing cardiovascular research. Look for events such as the American Heart Association’s Heart Walk. You’ll get bonus points if you start your own team and recruit others to join. Not only will you be raising money for a good cause, but you will also be getting physical activity and thereby lessening your personal risk of heart disease at the same time.

3. Quit Smoking

There is no greater way to immediately improve your cardiovascular health than to quit smoking. If you smoke, your risk of cardiovascular disease is much greater than that of the average nonsmoking population. Smoking also sets you up for other long-term health problems, such as pulmonary disease and lung cancer. The great news about smoking and heart disease is that the damage is reversible; after 15 years of tobacco cessation, your risk of coronary artery disease is the same as that of a nonsmoker.

Take advantage of the heart-healthy fervor of February and make a pledge to quit for good. Make sure to check in with your health care provider when you decide to embark on this admirable quest, as there are many resources available to you to make it easier, including prescription medications. If your health care provider does prescribe medication to help manage your tobacco cessation journey, make sure to use RxSaver to save up to 85 percent at the pharmacy.

4. Start a New Exercise Routine

Whether you decide to lace up your trainers and walk a mile a day in February, hit the lap pool, or start a new yoga routine, physical exercise will help chip away at two of the major contributors to heart disease—obesity and high blood pressure. Make sure that you are getting the 150 minutes of moderate-intensity exercise per week that is recommended by the American Heart Association. If this seems intimidating or is a wild change to your weekly routine, start with what feels more manageable. Even one session of exercise can have a positive impact on the heart.

5. Introduce a New Heart-Healthy Food in February

“The heart wants what it wants… to eat.” This modification of Emily Dickinson’s famous quote rings as true as ever in 2020. When it comes to new ways to fuel your heart health in February, look for foods that are high in omega 3 fatty acids, such as fish, olive oil, and flaxseed. These foods have been shown to reduce the risk of death from a heart attack and coronary artery disease by decreasing the stickiness of platelets and reducing the formation of plaques in the arteries. Research has shown that omega 3 fatty acids may also decrease the risk of developing an abnormal heart rhythm as well as stiffness of the arteries.

A little St. Valentine’s indulgence of red wine and dark chocolate may also benefit your cardiovascular health. These treats (along with tea, blueberries, apples, pears, cherries, and nuts) contain flavonoids, which have been associated with a lower risk of developing heart disease.

Don’t limit your February food experimentation to strictly new foods; you can modify your current intake in a positive way, as well. If you have high blood pressure or congestive heart failure, limiting your salt intake can immediately improve your heart’s function by decreasing the demand that high blood volume puts on your circulatory system. Look for ways to swap out salt with interesting and flavorful spices, such as turmeric or dill, so that you can still enjoy the flavor of your food without worrying about the harmful presence of sodium.

6. Fire up Your Social Media Account

Harness social media as a force for good. Take to Twitter, Instagram, Facebook, or your blog to promote cardiovascular health awareness this month. You can use the sample tweets and messaging techniques provided in this toolkit from the US Department of Health and Human Services, or simply upload a selfie of you wearing your bright red colors on February 7th.

7. Schedule a Visit With Your Health Care Provider

Internalize American Heart Month’s message of prevention and schedule an annual visit to your health care provider. Simple measures — such as routine weigh-ins, blood pressure checks, blood sugar, and lipid assessments — can help you stay on top of your personal cardiovascular health and lower your risk of ever developing cardiovascular disease. Ask your health care provider if you may benefit from taking a daily aspirin to help prevent heart disease, you may be one of the many American adults who will.

Regardless of whether or not you are personally affected by heart disease, you can be a heart health advocate and help everyone in your network avoid the consequences of poor cardiovascular health. For more information about how to get involved with the cause, check out the NIH’s website.