Maintaining a healthy heart goes beyond simply eating well and staying active. A heart-healthy lifestyle supports strong cardiovascular health, keeps our bodies functioning at their best, and can significantly lower the risk of heart disease—the leading cause of death for men and women in the U.S.
February is American Heart Month, a meaningful time to focus on heart disease prevention and everyday heart health tips. As a leading community-based organization committed to improving the nation’s health, the Metro YMCA is sharing these heart-healthy lifestyle strategies to help families build lasting habits that support cardiovascular wellness.
Daily physical activity is one of the most effective ways to improve heart health. Aim for regular movement that raises your heart rate and strengthens your cardiovascular system. Plan and schedule opportunities for active play, such as a brisk 10-minute walk around the block after meals or a 10-minute walking break during the day. If your family enjoys active video games, choose versions that require full-body movement and engage large muscle groups to boost heart-healthy exercise at home.
Quality sleep is essential for heart health. Inadequate sleep has been linked to elevated cholesterol and high blood pressure, both major risk factors for heart disease. Adults should aim for at least seven, but no more than nine, hours of sleep each night, while children need 10–12 hours. Establish consistent, calming bedtime routines for the whole family to help everyone fall asleep faster, stay asleep longer, and support overall cardiovascular health.
Heart-healthy eating habits can help manage blood pressure, cholesterol, and weight. Give your family’s favorite recipes a healthy makeover by cutting back on salt and saturated fat and substituting lower-fat options without sacrificing flavor. For example, use low-fat yogurt instead of sour cream, and skip pre-packaged seasoning mixes in favor of heart-healthy ingredients like pepper, herbs, and olive oil. Read nutrition labels carefully and choose foods with less than 1,000 mg of sodium per serving to support better heart health.
High blood pressure is a major risk factor for heart disease and stroke, and revised American Heart Association guidelines now classify nearly half of all Americans (46 percent) as having high blood pressure. Monitoring and managing your blood pressure can greatly reduce cardiovascular risk. Start self-checking your blood pressure at home or at a local health resource, know your numbers, and share them with your doctor to create a personalized plan to maintain healthy blood pressure.
Managing stress is important for a healthy heart, and connecting as a family is a powerful way to reduce stress and support emotional well-being. Plan simple, heart-healthy activities that bring you together: make homemade valentines for your children’s classmates, build a snow fort in the yard or park, or enjoy an active outing at your local YMCA. Shared movement, creativity, and fun can help lower stress levels and promote long-term heart health for every family member.