One-third of deaths in the United States are due to cardiovascular disease, including heart attacks, heart failure, and strokes. February is known for showing love to others, but it’s also American Heart Month — the perfect time to focus on loving your own heart.
Heart health isn’t just about avoiding problems later in life; it’s also about building daily habits that support your body right now. At Keven Tagdiri, MD, in Encinitas, California, we focus on prevention, early detection, and long-term wellness.
The good news is that small, steady changes can make a big difference for your heart. Here are five meaningful ways to show your heart some love this February and beyond.
Regular physical activity keeps your heart strong and improves circulation. You don’t need intense workouts to see benefits; brisk walking, cycling, swimming, or even dancing can raise your heart rate and improve cardiovascular fitness.
Aim for at least 30 minutes of moderate activity on most days. You can break this up into shorter sessions if that’s more convenient. Movement helps lower blood pressure, manage weight, and reduce stress — all key factors in heart health.
What you eat has a direct impact on your heart. A heart-healthy diet emphasizes:
Limiting processed foods, excess salt, and added sugars helps control cholesterol and blood pressure, but you don’t need to give up your favorite foods. Focus on balance and portion awareness, and think of healthy eating as nourishing your heart rather than restricting yourself.
Many heart problems develop quietly. High blood pressure, high cholesterol, and elevated blood sugar (which causes diabetes) often cause no symptoms until they’ve done considerable damage.
Routine checkups help track these important numbers over time. Measuring your blood pressure, cholesterol levels, and blood sugar allows us to spot trends early and make adjustments before issues become serious.
Chronic stress, anxiety, and poor sleep can have significant detrimental effects on your heart. Stress hormones raise blood pressure and heart rate, while lack of sleep affects metabolism and triggers inflammation.
Simple stress management techniques like deep breathing, stretching, meditation, or short walks can calm your nervous system. In addition, aim for 7-8 hours of quality sleep each night.
Creating a consistent nighttime routine that includes limiting screen time before bed can make a noticeable difference in mood, energy levels, and heart health.
Preventive care is about staying healthy and avoiding disease rather than just treating illness. Regular visits with your internal medicine physician provide personalized guidance tailored to your age, family history, and lifestyle.
We can recommend appropriate screenings, review medications, and help you create realistic health goals. Preventive care also provides an opportunity to address concerns like fatigue, shortness of breath, or chest discomfort before they escalate.
Loving your heart doesn’t require dramatic overhauls. Small, consistent habits, such as taking a walk after dinner, adding more vegetables to meals, or scheduling routine checkups, build a strong foundation over time.
Heart health is a lifelong commitment, and February serves as a helpful reminder to start or recommit. By focusing on movement, nutrition, stress management, and preventive care, you support not only your heart but also your overall well-being.
If you’re ready to take a more proactive approach to your heart health, call Keven Tagdiri, MD, and request a routine cardiac workup, or request an appointment online today.
