​Heart Health & Lifestyle Tips for a Stronger You

February is American Heart Month, a time dedicated to raising awareness about cardiovascular health and encouraging healthier lifestyles. At our multidisciplinary practice, which includes physical therapy, medical, chiropractic, and massage therapy, we believe in a comprehensive approach to heart health. By making smart lifestyle choices, you can improve your cardiovascular health and enhance your overall well-being. Here are some key tips to keep your heart strong and healthy.

1. Eat a Heart-Healthy Diet

What you eat plays a crucial role in heart health. Aim for a balanced diet rich in:

• Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants that support heart function.
• Whole Grains: Such as oats, brown rice, and whole wheat to help maintain healthy cholesterol levels.
• Lean Proteins: Choose sources like fish, poultry, beans, and nuts over red and processed meats.
• Healthy Fats: Incorporate heart-friendly fats found in avocados, olive oil, and fatty fish while limiting saturated and trans fats.
• Low Sodium Foods: Reduce salt intake to keep blood pressure in check.

2. Stay Active

Regular physical activity strengthens the heart and improves circulation. The American Heart Association recommends:

• At least 150 minutes of moderate exercise (e.g., brisk walking) or 75 minutes of vigorous exercise (e.g., running) per week.
• Strength training twice a week to maintain muscle mass and metabolic health.
• Stretching and mobility work (such as physical therapy or yoga) to enhance flexibility and reduce stress on the body
• Simple activities like walking, cycling, dancing, or swimming can make a big difference in your heart health.

3. Manage Stress

Chronic stress can contribute to high blood pressure and heart disease. Reduce stress levels by:

• Practicing mindfulness, meditation, or deep breathing exercises.
• Engaging in hobbies and activities that bring joy.
• Maintaining strong social connections and seeking support when needed.
• Scheduling regular massage therapy to promote relaxation and improve circulation
• Ensuring proper spinal alignment with chiropractic care, which can relieve tension and improve nervous system function

4. Quality Sleep

Poor sleep is linked to higher risks of heart disease. Aim for 7-9 hours of restful sleep each night by:

• Keeping a consistent sleep schedule.
• Creating a relaxing bedtime routine.
• Avoiding caffeine and screens before bedtime.

5. Monitor Your Health

Routine check-ups can help you stay on top of your heart health by monitoring:

• Blood Pressure: High blood pressure is a major risk factor for heart disease.
• Cholesterol Levels: Keeping LDL (bad cholesterol) low and HDL (good cholesterol) high is key.
• Blood Sugar: Managing blood sugar levels helps prevent diabetes, which is a risk factor for heart disease.

6. Stay Hydrated

Drinking enough water helps maintain blood circulation and supports overall cardiovascular function. Aim for at least 8 glasses of water per day, or more if you’re physically active.

Take Charge of Your Heart Health This February! Small changes can make a big impact. Whether it’s adjusting your diet, adding more movement to your day, or finding ways to manage stress, every step you take toward a heart-healthy lifestyle is a step toward a longer, stronger life. Your heart works hard for you—give it the care it deserves! This February, let’s commit to making heart health a priority together.