February is the perfect time to focus on your heart health. After all, we often associate hearts with Valentine’s Day—a holiday that celebrates love and care. What better way to show love to yourself and your family than by prioritizing a healthy heart? Heart disease is a serious health issue in America. It affects millions of people every year and remains the number one cause of death. The good news? Many cases of heart disease can be prevented by making healthier choices. By understanding the risks and taking steps to care for your heart, you’re setting yourself up for a longer, healthier life.

Let’s break down the risks of heart disease, the latest statistics, and some practical recommendations from the American Heart Association (AHA), the Centers for Disease Control and Prevention (CDC), and the American Academy of Family Medicine.

What Is Heart Disease?

Heart disease refers to a group of problems that affect how your heart works. The most common type is coronary artery disease (CAD), which happens when the arteries that supply blood to your heart become clogged or narrow. This can lead to chest pain, shortness of breath, or even a heart attack.

Other types of heart disease include heart failure (when the heart doesn’t pump blood as well as it should), irregular heartbeats (arrhythmias), and problems with heart valves. While these conditions may seem different, they often share similar risk factors.

Heart Disease by the Numbers

The statistics around heart disease show just how serious this issue is:

• Heart disease is the leading cause of death in the United States for both men and women, causing 1 in every 5 deaths.
• In 2020, about 697,000 people in the U.S. died from heart disease—that’s roughly one person every 34 seconds.
• Coronary artery disease is the most common type of heart disease, responsible for 382,820 deaths in 2020.
• Every year, about 805,000 people in the U.S. have a heart attack. Of these, 605,000 are a first heart attack, and 200,000 happen in people who have already had one.
• Heart disease costs the U.S. about $239.9 billion This includes the cost of healthcare services, medications, and lost productivity.

These numbers underscore the importance of taking steps to prevent heart disease.

February Is Heart Health Month

Every February, we observe Heart Health Month, a nationwide effort to raise awareness about heart disease and encourage people to take action to protect their hearts. It’s easy to remember to care for your heart this month because we often associate February with hearts for Valentine’s Day. What better time to focus on heart health than during a month dedicated to love and care? It’s the perfect time to educate yourself and your loved ones about heart health. Throughout the month, organizations like the American Heart Association promote campaigns such as “Go Red for Women” to spotlight the unique risks women face and highlight ways to prevent heart disease.

Participating in Heart Health Month is simple. Wear red to show your support, schedule a heart health check-up, or start a new heart-healthy habit, like eating more fruits and vegetables or walking daily. Small changes can add up to a big difference for your heart.

What Increases Your Risk?

Some things make it more likely for someone to develop heart disease. Here are the key risk factors:

• High Blood Pressure: This is when the force of blood against your arteries is too high. It makes your heart work harder and can damage blood vessels.
• High Cholesterol: Having too much “bad” cholesterol (called LDL) can cause fatty deposits to build up in your arteries.
• Diabetes: People with diabetes are twice as likely to develop heart disease.
• Excess Weight: Carrying extra weight puts strain on your heart and increases the likelihood of other problems like diabetes and high blood pressure.
• Smoking: Smoking damages your blood vessels and reduces the oxygen your blood can carry.
• Lack of Exercise: Sitting for long periods or avoiding physical activity raises your risk for heart disease.
• Poor Diet Choices: Eating too much processed or salty food can hurt your heart.
• Family History: If close family members had heart disease, your chances of developing it are higher too.

How to Prevent Heart Disease

The good news? There are many steps you can take to protect your heart. The American Heart Association and CDC offer simple but effective tips:

1. Eat Healthy Foods

Fill your plate with colorful fruits and vegetables, whole grains (like brown rice or oatmeal), and lean proteins (like fish, chicken, or beans). Try to limit red meat and avoid foods high in saturated fats, trans fats, and added sugar. Also, watch your salt intake—too much sodium can raise your blood pressure.

2. Get Moving

Exercise is one of the best things you can do for your heart. Aim for at least 150 minutes of moderate exercise a week. What counts as moderate exercise? It’s an activity that gets your heart beating faster and makes you breathe a little harder, like brisk walking, biking, or even dancing. If you can talk while doing it but not sing, you’re at the right level.

Strength training, like lifting weights or doing bodyweight exercises, is also important. Try to include it at least twice a week.

3. Maintain a Healthy Weight

Extra weight makes your heart work harder. Small changes in your diet and daily habits can help you reach a healthy weight over time. Talk to your doctor if you’re not sure what’s a healthy weight for you.

4. Quit Smoking

Smoking is one of the worst things you can do for your heart. If you smoke, quitting is one of the best ways to improve your health. If you don’t smoke, avoid being around secondhand smoke whenever possible.

5. Manage Stress

Stress doesn’t just affect your mood—it can take a toll on your heart, too. Find ways to relax, whether it’s through deep breathing, yoga, journaling, or spending time with loved ones. Even a few minutes of quiet time each day can make a difference.

Why Prevention Matters

Taking care of your heart isn’t just about living longer. It’s about feeling better every day and having the energy to enjoy life. When your heart is healthy, you can do more of the things you love, like playing with your kids, walking your dog, or spending time outdoors.

Take the First Step Today

Even small changes can make a big difference. Start by picking one or two habits to work on. Maybe you’ll add a short walk to your day, swap chips for a piece of fruit, or set up an appointment with your doctor for a check-up.

Remember, your heart works hard for you every day. Let’s work hard for it in return. Together, we can reduce the impact of heart disease and build a healthier future for everyone.

For more information, visit the American Heart Association, the Centers for Disease Control and Prevention, or the American Academy of Family Physicians