February is Heart Health Month, a time to focus on the well-being of one of the most important organs in your body—your heart. At Aslan Health, we believe in the power of prevention and proactive care to help our community lead healthier, longer lives. The American Heart Association highlights Life’s Simple 8, which are key strategies to maintain a strong and healthy heart. Here’s how you can take charge of your heart health:
1. Eat Better—Nourish Your Heart
Your heart thrives on a nutrient-rich diet that supports healthy circulation and reduces inflammation. Focus on:
- Fruits & Vegetables: Aim for a colorful variety to get essential vitamins and minerals.
- Whole Grains: Choose brown rice, quinoa, and whole wheat products over refined grains.
- Healthy Fats: Opt for avocados, nuts, and olive oil while limiting trans fats.
- Lean Proteins: Incorporate fish, beans, and lean poultry while reducing red meat consumption.
- Limit Sugar & Salt: Processed foods are often high in sodium and added sugars—opt for fresh, whole foods whenever possible.
2. Be More Active—Move for a Stronger Heart
Exercise is one of the best ways to maintain heart health. Aim for at least 150 minutes of moderate activity per week, which can include:
- Brisk walking
- Biking
- Dancing
- Strength training
- Gardening
- Playing with your kids or grandkids
Find activities you enjoy, and make movement a daily habit!
3. Quit Tobacco—Breathe Easier, Live Longer
Smoking and vaping can severely damage your heart and blood vessels. Quitting tobacco can lower your risk of heart disease almost immediately. Need support? Aslan Health can help connect you with resources to quit smoking and live a tobacco-free life.
4. Get Healthy Sleep—Rest for a Strong Heart
Quality sleep is vital for heart health. Adults should aim for 7-9 hours of sleep per night. Poor sleep is linked to high blood pressure, obesity, and diabetes. To improve your sleep:
- Maintain a consistent sleep schedule
- Limit screen time before bed
- Create a calm, dark sleep environment
- Avoid caffeine and heavy meals close to bedtime
5. Manage Weight—Maintain a Healthy Balance
Excess weight increases the risk of heart disease, high blood pressure, and diabetes. Small changes can make a big impact:
- Focus on portion control
- Stay active and engage in daily movement
- Choose nutrient-dense foods over empty calories
- Drink plenty of water instead of sugary drinks
6. Control Cholesterol—Understand the Good and the Bad
Cholesterol plays a key role in heart health. Know your numbers and talk to a healthcare provider about your risk factors. Healthy habits to improve cholesterol include:
- Eating fiber-rich foods like oats and beans
- Choosing healthy fats over saturated fats
- Exercising regularly
- Taking medications if prescribed
7. Manage Blood Sugar—Prevent Diabetes, Protect Your Heart
Uncontrolled blood sugar levels can lead to diabetes, which significantly increases heart disease risk. To keep your blood sugar in check:
- Eat whole, unprocessed foods
- Balance carbohydrates with protein and fiber
- Exercise regularly to help your body use insulin more effectively
- Monitor your blood sugar levels if you are at risk
8. Manage Blood Pressure—Know Your Numbers
High blood pressure, also known as hypertension, is a silent killer that increases the risk of heart attack and stroke. Regular monitoring is key. Maintain healthy blood pressure by:
- Eating a low-sodium diet
- Exercising regularly
- Managing stress through prayer, relaxation, or deep breathing
- Taking prescribed medication as directed
Take Charge of Your Heart Health with Aslan Health
At Aslan Health, we are here to support you on your journey to better heart health. Whether you need a health screening, lifestyle coaching, or medical guidance, we are committed to caring for our neighbors with compassionate and faith-driven healthcare.
Join us in prioritizing your heart health this February and beyond. Schedule a heart health check-up today and take the first step toward a stronger, healthier you!
Book an appointment at Aslan Health: https://aslanclinic.com