by Suzanne Holloway | Feb 5, 2025
February is a month to celebrate matters of the heart—both in love and in health. With Valentine’s Day and American Heart Month, February is the perfect time to cherish our loved ones while committing to a heart-healthy lifestyle. Heart disease is the leading cause of death in the United States, accounting for 1 in 5 deaths in 2022, according to the CDC. By understanding the risks and taking proactive steps, we can build healthier lives, families, and communities.
Heart Disease Defined
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So, what is heart disease? The term “heart disease” actually refers to several conditions affecting the heart, but the most common is coronary artery disease (CAD). CAD occurs when deposits of Low-Density Lipoprotein (LDL), “bad” cholesterol, and other substances form plaque in the arteries. Over time, this plaque buildup can narrow the arteries, restricting or blocking blood flow.
Other types of heart diseases include arrhythmias (abnormal heart rhythms), cardiomyopathy (abnormal heart muscle), heart valve disease, and heart failure. Understanding these conditions is essential to recognizing potential and current risk factors and acting.
Knowing Your Risks & Making Changes
When it comes to heart health, some risk factors are beyond our control, such as genetics and age. These elements are woven into the fabric of who we are, making them difficult—or impossible—to change. However, lifestyle choices, such as diet, physical activity, smoking, and even some environmental factors can be changed at the individual level. In the United States, nearly half of the population has at least one of these three key risk factors for heart disease:
- Hypertension (High Blood Pressure)
- High LDL Cholesterol
- Smoking
Lifestyle changes—such as improving your diet, staying active, and avoiding smoking—can make a significant difference. Taking care of your heart is much like nurturing a great relationship. It begins with small steps and grows stronger with consistent care, dedication, and some compromises. Your daily decisions about food, exercise, and habits like alcohol and tobacco use play a starring role in your heart health. While you can’t change your genetics, the choices you make today can lead to a healthier tomorrow.
Share the Love
Show your loved ones you care by encouraging heart-healthy habits. Plan an active date, such as a scenic nature walk or a fun bike ride, or cook a delicious and nutritious meal together. Celebrate the month of love by taking charge of your heart health and inspiring others to do the same.
Whether it’s making small changes to your routine, learning more about heart disease, or supporting awareness efforts, every step counts toward a healthier, happier future for you and those you love. Let’s make February a heartfelt celebration of love and health.
Additional Sources
CDC American Heart Month Communications Toolkit
About Heart Disease (CDC)
An Equal Opportunity Institution
by Melanie Southerland | Jan 10, 2025
Lettuce and kale leaves. UF/IFAS Photo by Tyler Jones
According to the American Heart Association, recommended blood pressure values should be a systolic (upper number) less than 120 mm Hg and a diastolic (lower number) less than 80 mm Hg. High blood pressure, or hypertension, is when blood pressure is consistently higher than normal. Why is this important? Hypertension increases the risk of heart attack and stroke.
Let’s talk about risk factors:
Family History and Age:
If someone in your immediate family has hypertension, you are at a higher risk for the condition. Knowing your family history can help you make lifestyle choices that can be beneficial for your overall health and well-being. As you get older, age increases the risk for the condition. Men are more likely than women to develop the condition before age 64; women have a higher risk after the age of 65.
Unhealthy Eating Pattern:
Eating patterns consisting of foods high in sodium, added sugars, saturated fats, and trans fats can increase the risk of high blood pressure. Unhealthy eating patterns can contribute to overweight and obesity which also is a risk factor for high blood pressure because the extra weight puts strain on the heart and circulatory system. Also, drinking alcohol in excess can cause many health conditions, but it can especially increase the risk of high blood pressure.
Physical Inactivity:
Not getting enough physical activity can increase your risk. Adults should aim for at least 150 minutes of moderate-intensity activity per week. Exercise increases blood flow throughout the body which is beneficial to the heart. Regular physical activity can also help the body maintain a healthy weight.
Other Conditions:
Diabetes, sleep apnea, high cholesterol, smoking, and tobacco use are all other risk factors for getting high blood pressure.
Cooked beets and carrots on a cutting board. UF/IFAS Photo by Tyler Jones
The American Heart Association recommends following a healthy diet pattern. What does a healthy eating pattern look like? Eating a variety of fruits and vegetables, lean protein, low-fat or fat-free dairy, and whole grains. Dark green vegetables such as collards, kale, broccoli as well as sweet potatoes and beets can be beneficial for blood pressure. Fruits such as blueberries, strawberries, kiwi, and bananas are especially good for blood pressure. Choose to eat whole grains rather than refined grains and lean protein foods such as fish and de-skinned chicken. For plant protein sources, choose beans, lentils, and chickpeas. The USDA MyPlate recommends 3 cups of low-fat or fat-free dairy per day. For more information on recommended serving sizes for each food group, visit choosemyplate.gov and check out the 2020-2025 Dietary Guidelines for Americans.
Now that you know about high blood pressure, common risk factors, and how to follow a healthy eating pattern, let’s start reducing our risk for high blood pressure today!
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