February is Heart Health Month, and for me, this topic is personal. I’ve seen firsthand how heart disease can impact lives.
- My husband suffered two heart attacks before the cardiac arrest that took his life in 2021. After the one in 2007, His doctor told us that the exercise he did regularly helped his body create a natural bypass, keeping blood flowing despite a 100% blockage in his widowmaker artery.
- Both of my parents have undergone multiple heart procedures. As I wrote this, my dad was having the Watchman heart procedure done. It follows that I may have a genetic predisposition to cardiac issues.
- Because of their family history, my two daughters may have a genetic predisposition to heart trouble.
- As a gym owner and coach, I regularly talk to people who have had heart-related health scares.
The reality is that heart disease can affect anyone. Some risk factors—like genetics—we can’t control. But there are plenty of things we can do to protect our hearts and improve our overall health.
Small Changes, Big Impact
Heart disease is the leading cause of death in the U.S., but many cases are preventable with lifestyle changes. If you want to improve your heart health, start with these simple but effective habits.
1. Move Your Body Every Day
Regular exercise strengthens your heart, improves circulation, and helps manage weight, blood pressure, and cholesterol. You don’t have to train like an athlete—just be consistent.
Action Steps:
✔️ Aim for at least 150 minutes of moderate exercise per week. Walking, cycling, swimming, and strength training are all great choices.
✔️ Find an activity you enjoy, so it becomes part of your routine.
✔️ If you sit a lot during the day, take movement breaks—stand up, stretch, or walk around every hour.
2. Strength Train for a Stronger Heart
Cardio is important, but strength training is also essential for heart health. Lifting weights helps reduce body fat, improve insulin sensitivity, and lower blood pressure—all of which reduce your risk of heart disease.
Action Steps:
✔️ Strength train at least 2-3 times per week, focusing on major muscle groups.
✔️ Include compound movements like squats, deadlifts, and presses to build strength efficiently.
✔️ Use moderate to heavy weights (with proper form) to challenge your muscles and improve cardiovascular function.
✔️ If you’re new to lifting, start with bodyweight exercises like push-ups, air squats, and lunges.
3. Eat for Heart Health
Food plays a huge role in how our hearts function. A diet rich in whole foods can help lower cholesterol, reduce inflammation, and improve overall health.
Action Steps:
✔️ Focus on lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
✔️ Cut back on processed foods, added sugars, and excessive sodium.
✔️ Include omega-3 fatty acids (found in fish, flaxseeds, and walnuts) to support heart health.
✔️ Stay hydrated! Water is essential for circulation and overall well-being.
4. Manage Stress
Chronic stress can increase blood pressure, cause inflammation, and lead to unhealthy coping habits. Finding ways to manage stress is critical for your heart and overall well-being.
Action Steps:
✔️ Try deep breathing, prayer, meditation, or journaling to manage daily stress.
✔️ Engage in activities that bring you joy—reading, music, time in nature, or hobbies.
✔️ Stay connected with friends and loved ones. Social support is a powerful stress reliever.
5. Get Enough Sleep
Lack of sleep is linked to high blood pressure, weight gain, and an increased risk of heart disease. Sleep is when your body repairs and recovers, so it’s crucial to prioritize rest.
Action Steps:
✔️ Aim for 7-9 hours of quality sleep each night.
✔️ Create a bedtime routine that helps you wind down—limit screen time, dim the lights, and relax before bed.
✔️ Keep your bedroom cool, dark, and quiet for better sleep quality.
6. Get Regular Check-Ups
Even if you feel fine, regular health check-ups can help catch potential problems early. High blood pressure and cholesterol often have no symptoms but are major risk factors for heart disease.
Action Steps:
✔️ Monitor your blood pressure and cholesterol regularly.
✔️ Schedule an annual wellness visit with your doctor.
✔️ If you have a family history of heart disease, talk to your doctor about additional screenings.
Your Heart Deserves Care
We can’t always predict heart issues, but we can take control of our habits. Every small change adds up to a healthier, stronger heart.
If you’re looking for guidance on how to stay active and improve your health, we’re here to help. At CrossFit Dwell, we focus on functional fitness, strength training, and a supportive community to help people stay strong and healthy at every stage of life.
Join us for a free intro session to talk about your fitness goals and how we can support your journey to better health. Your heart—and your future self—will thank you.
Let’s make heart health a priority every month!