Heart Health Tips for Heart Health Month

Feb 7, 2025

February is Heart Health Month, a time dedicated to raising awareness about cardiovascular health and encouraging people to take proactive steps toward a healthier heart. At Ridgeline Medical in Idaho Falls, Idaho, we are committed to helping our community understand the importance of heart health and how small, everyday changes can make a significant impact.

Heart disease remains the leading cause of death in the United States, but the good news is that many heart-related conditions can be prevented with the right lifestyle choices. Whether you are looking to improve your heart health or maintain a strong, healthy heart, here are some essential tips to keep your heart in top shape.

1. Eat a Heart-Healthy Diet

What you put on your plate plays a crucial role in your heart health. A well-balanced diet rich in nutrients, fiber, and healthy fats can help reduce the risk of heart disease, lower cholesterol, and regulate blood pressure.

Choose fruits and vegetables for essential vitamins, minerals, and antioxidants.
Opt for whole grains like brown rice, quinoa, and whole-wheat bread instead of refined grains.
Incorporate lean proteins such as fish, poultry, beans, and nuts.
Use healthy fats like olive oil and avocados instead of trans fats or saturated fats.
Limit processed foods, added sugars, and high-sodium meals, which can contribute to high blood pressure and heart disease.

2. Stay Active and Exercise Regularly

Regular physical activity is one of the best ways to maintain a healthy heart. Exercise helps:

Strengthen the heart muscle
Improve circulation
Lower blood pressure
Reduce stress and inflammation

Aim for at least 150 minutes of moderate-intensity exercise per week, such as:

Walking or jogging
Biking
Swimming
Strength training
Yoga or stretching

If you are just getting started, begin with small steps like parking farther away, taking the stairs, or walking after meals. Every bit of movement counts toward improving heart health.

3. Manage Stress and Prioritize Mental Health

Chronic stress can take a toll on your heart by raising blood pressure, increasing inflammation, and leading to unhealthy coping habits. Finding ways to reduce and manage stress is just as important as diet and exercise.

Try these stress-relieving activities:

Deep breathing and meditation to promote relaxation
Regular physical activity to release stress hormones
Connecting with loved ones for emotional support
Practicing mindfulness and gratitude to shift focus from stressors

If stress feels overwhelming, consider seeking professional support, as mental health and heart health are closely linked.

4. Keep Your Blood Pressure and Cholesterol in Check

High blood pressure (hypertension) and high cholesterol are major risk factors for heart disease. Many people do not experience noticeable symptoms, so regular check-ups are essential to monitor these levels.

At Ridgeline Medical in Idaho Falls, we recommend:

Annual wellness exams to check your blood pressure, cholesterol, and overall heart health
Maintaining a healthy weight to reduce strain on your heart
Following a heart-healthy diet and staying active to keep cholesterol and blood pressure within normal ranges
Taking medications as prescribed if needed to manage hypertension or high cholesterol

5. Get Enough Sleep

Your heart needs rest and recovery just like the rest of your body. Poor sleep quality or not getting enough sleep can increase the risk of heart disease, high blood pressure, and obesity.

To improve sleep:

Aim for 7-9 hours of quality sleep per night
Establish a bedtime routine to help your body wind down
Avoid screens before bed to promote melatonin production
Limit caffeine and heavy meals before bedtime

If you experience chronic sleep issues or snoring, it may be a sign of sleep apnea, a condition that can impact heart health. Talk to your provider at Ridgeline Medical for evaluation and treatment options.

6. Quit Smoking and Limit Alcohol Consumption

Smoking is one of the biggest risk factors for heart disease, as it damages blood vessels, increases blood pressure, and reduces oxygen flow to the heart. If you smoke, quitting is one of the best things you can do for your heart.

Alcohol can also contribute to high blood pressure and irregular heart rhythms if consumed in excess. If you drink, do so in moderation—which means:

One drink per day for women
Two drinks per day for men

If you need support to quit smoking or cut back on alcohol, Ridgeline Medical in Idaho Falls offers resources and guidance to help you make heart-healthy choices.

Take Charge of Your Heart Health Today

Your heart works hard for you every day, and taking care of it should be a top priority. By making small but meaningful changes to your diet, exercise routine, and lifestyle, you can significantly reduce your risk of heart disease and enjoy a longer, healthier life.

At Ridgeline Medical in Idaho Falls, Idaho, we are here to help you every step of the way. Schedule a heart health check-up today and take control of your well-being.

The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or treatment.