Your A-to-Z Guide for a Healthier Heart

February is American Heart Month, a time to focus on what you can do to keep your heart healthy. According to the American Heart Association, heart disease remains the leading cause of death in the United States. Half of adults in the United States have some type of cardiovascular disease, and more than 800,000 Americans experience a heart attack.  

Whether you’re starting your health journey or looking for ways to stay on track, focusing on heart-healthy habits can make a lasting difference—and it’s never too early to start.

Explore the ABCs of heart health to learn simple steps that strengthen your heart now and for years to come.  

A – Activity

Regular exercise keeps your heart strong, improves circulation, and helps maintain a healthy weight. Mix cardio, strength, and flexibility exercises for a strong, resilient heart.  

B – Blood pressure

Know your numbers and keep your blood pressure controlled. High blood pressure is a major risk factor for heart disease and stroke.  

C – Cholesterol  

Keep your cholesterol in a healthy range to prevent plaque buildup in your arteries and lower your risk of heart disease. Most adults should aim for total cholesterol below 200, with lower “bad” LDL cholesterol and higher “good” HDL cholesterol.  

D – Diet

Eat a heart-healthy diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Look at nutrition labels and watch the amounts of sodium, added sugar, and saturated fat.  

E – Emotional health

Stress, anxiety, and depression can all affect heart health. Taking care of your emotional well-being through mindfulness, therapy, relaxation techniques, or supportive relationships can help keep your mind and heart healthier.  

F – Fiber

Foods high in fiber, such as oats, beans, and vegetables help lower cholesterol and improve heart health.  

G – Genetics

Knowing your family heart history helps you take preventive steps to keep your heart healthy.  

H – Hydration

Staying well hydrated supports healthy circulation, boosts energy, helps regulate temperature, protects your joints and muscles, supports digestion and kidney function, and even improves focus, keeping your body and heart functioning at their best.  

I – Inflammation

Ongoing inflammation can damage blood vessels and raise the risk of heart disease. Support your body by choosing anti-inflammatory foods such as berries, leafy greens, whole grains, and fish.  

J – Joy

Laughter, hobbies, and strong social connections can reduce stress, lift your mood, and protect your heart.  

K – Kick sodium

Lowering salt intake can help control blood pressure, reduce strain on your heart, and decrease your risk of heart attack and stroke. Cutting back on sodium also helps prevent fluid retention, supports healthier blood vessels, and benefits overall cardiovascular health.

L – Limit alcohol

Excessive drinking can raise blood pressure and increase your risk of heart disease. Limiting alcohol also helps you maintain a healthy weight, reduces the risk of irregular heartbeats, and supports liver health.  

M – Maintain a healthy weight

Keeping a healthy weight reduces strain on your heart and lowers disease risk. It can also improve cholesterol and blood pressure, reduce the risk of Type 2 diabetes, and boost overall energy and mobility.  

N – No smoking

Smoking damages blood vessels and increases the risk of heart attack and stroke. Quitting also improves circulation, raises “good” HDL cholesterol, reduces plaque buildup in arteries, and benefits your lungs, skin, and overall long-term health.  

O – Oral health

Healthy gums help protect your heart. Gum disease has been linked to inflammation and infections that may increase the risk of heart disease.  

P – Portion control

Eating reasonable portions helps maintain weight and prevent overloading your heart. Controlling portions also supports stable blood sugar, improves digestion, and makes it easier to meet daily nutrient needs without overeating.  

Q – Quit unhealthy habits

Reduce or eliminate habits such as smoking, excessive drinking, unhealthy snacking, and a sedentary lifestyle.  

R – Rest and sleep  

Poor sleep can raise blood pressure and stress hormones. Aim for 7–9 hours of quality sleep each night.  

S – Stress management

Chronic stress contributes to heart disease. Practice techniques such as meditation, yoga, or deep breathing to calm your mind and protect your heart.  

T – Track your numbers

Monitor important health numbers such as blood pressure, cholesterol, weight, and blood sugar. Awareness is the first step toward prevention of heart disease.

U – Understand symptoms

Learn the warning signs of a heart attack, which may include chest pain or discomfort, pain in your arm or jaw, or sudden shortness of breath. Symptoms can vary with everyone. Quick action can save lives.  

V – Veggies and fruits

Fill half your plate with colorful produce to get essential vitamins, minerals, and fiber that support heart health.  

W – Water, not sugary drinks

Choose water over sugary drinks. Sugary beverages increase the risk of obesity and diabetes, which can strain the heart.  

X – Exams

Regular checkups with your primary care provider and routine heart screenings can catch potential issues early and keep you on track to stay heart healthy.  

Y – Your mindset

A positive, proactive outlook can help you stick to heart-healthy habits.  

Z – Zinc and other nutrients

Minerals such as zinc, magnesium, and potassium support heart function, muscle contraction,  and overall cardiovascular health. Include foods like nuts, leafy greens, beans, and whole grains to help you get what you need.  

Learn more of our heart health tips or book a cardiology consultation .