Every February, we recognize American Heart Month, a time dedicated to raising awareness about cardiovascular health and encouraging people to take proactive steps toward a healthier heart. First proclaimed by President Lyndon B. Johnson in 1964, American Heart Month has since become a nationwide movement, highlighting the importance of heart disease prevention and education!
Heart disease remains the leading cause of death in the United States, but the good news is that many risk factors—such as high cholesterol and high blood pressure—can be managed with lifestyle changes and proper medical care. Understanding these key factors is essential for maintaining a strong, healthy heart. [4]
Learning how these factors affect your heart and taking proactive steps to manage them can significantly lower your risk of heart disease. [4] Small, consistent efforts can add up, impacting your overall wellness.
Understanding The Cardiovascular System
Your heart is at the center of everything—literally! But how much do you know about how it works and what it needs to stay strong? Understanding the cardiovascular system helps you make smarter choices for long-term heart health. From the way your heart pumps blood to the role of your arteries, every part plays a crucial role in keeping you energized and thriving. [4]
The cardiovascular system is like your body’s built-in delivery and waste removal system, keeping everything running smoothly. It is broken down into three main parts:
1. Heart – The Powerhouse
- Your heart is a strong, muscular organ that pumps blood throughout your body.
- It has four chambers: two atria (top chambers) and two ventricles (bottom chambers).
- The right side pumps oxygen-poor blood to the lungs to get oxygen.
- The left side pumps oxygen-rich blood to the rest of the body.
2. Blood Vessels – The Highways
- Arteries: Carry oxygen-rich blood away from the heart to the body.
- Veins: Carry oxygen-poor blood back to the heart.
- Capillaries: Tiny vessels where oxygen and nutrients are exchanged with cells.
3. Blood – The Delivery & Cleanup Crew
- Red blood cells: Carry oxygen from your lungs to your body, bringing back carbon dioxide.
- White blood cells: Fight infections and keep you healthy.
- Platelets: Help clot blood when you get a cut.
- Plasma: The liquid that carries nutrients, hormones, and waste.
It’s a nonstop, automatic process that keeps your organs working, your muscles moving, and your brain thinking. Pretty amazing, right? This is why supporting your heart with healthy habits like balanced nutrition, daily supplements and movement, and stress management is crucial. These can make all the difference in keeping your cardiovascular system strong for years to come.
How To Support Your Heart
There are many ways to protect your heart from the potential risk of heart disease, and many of them are easy, simple changes to your daily routine that everyone can make!
So, we have compiled a list of some of our favorite habits you can practice to support your heart’s overall well-being. [1,5,6]
1. Daily Exercise
You don’t have to spend all day at the gym to boost your heart! Aiming for about 2 hours and 30 minutes of physical activity a week can reduce your risk for heart disease! [1]
- There are so many ways to get active during the day. Take walks at work during your coffee or lunch breaks - moving your body is a priority.
- Do more of what you already love—swimming, biking, and dancing are great activities that get your heart pumping.
- Choose activities that bring you joy! They don’t need to be solitary workout routines; join a class or a neighborhood sports team.
2. Well-Balanced Diet
Your diet plays an integral part in the development of heart disease. Getting the essential nutrients your body needs daily is one of the best things you can do to boost cardiovascular wellness! [6]
While changing your diet can be daunting or challenging, be gentle with yourself. Remember that this is a marathon, not a sprint, so let’s break it down into simple steps.
- Eat more fruits and vegetables! They are a great source of vitamins and minerals. If you struggle with this, you can also use supplements to help guarantee you're getting what your heart needs! Odorless Organic Garlic supplements are a great example of this. They are packed with natural anti-inflammatory properties that boost your immune system while helping to regulate cholesterol and lower blood pressure! You can also add Resveratrol to your daily supplements if you’re struggling with your fruits. It is found in grapes, rhubarb, and mulberries, and it boosts cellular processes, reduces inflammation, and lowers blood glucose levels. [1,6]
- Switching your carbohydrates to whole grains is another way to improve your heart health! They’re rich in fiber and other nutrients that help lower cholesterol and blood pressure and reduce your risk of heart disease and diabetes. [3,6]
- Unhealthy fats are strongly linked to coronary artery disease, so it is highly suggested to limit your intake of these fats, including saturated and trans fats. This means consuming fewer eggs, sticking to leaner meats, and raising your consumption of beans, chickpeas, etc. This can be tricky since many of these foods are dense with vitamins K2 & D3, so we suggest taking a daily Vitamin K2 & D3 supplement. This allows you to lower your unhealthy fat intake while getting the vitamins your body needs to help protect your arteries, manage blood pressure, and supercharge your bones with calcium production regulation. [3,6]
Additional Tips:
- Plan your meals! Meal planning helps you stop relying on processed foods or last-minute fast food runs.
- Shop smart and cook from scratch. When you prepare your meals, you have more control over what goes into them. This is also why you must be a smart shopper, read the labels, and try your best to avoid processed foods.
- Indulge in a craving every once in a while. You shouldn’t be scared of food, so don’t forget to treat yourself occasionally!
3. Consistent Sleep Routine
Getting the right amount of sleep every night benefits the body for many reasons. Not only does it help prevent cardiovascular disease, but it also reduces stress. [1]
- Sleep allows the body to regulate blood pressure, giving the heart a break. Chronic sleep deprivation can lead to hypertension, increasing the risk of heart disease.[1]
- Lack of sleep can elevate stress hormones (like cortisol) and cause chronic inflammation, both of which contribute to heart disease. [1]
- Sleep deprivation can also increase oxidative stress, which can inhibit muscle function and increase the risk of heart issues. In addition to ensuring you get the correct amount of sleep every night, you can also take CoQ10 to fight oxidative stress. This supplement is also beneficial as we age since our natural production decreases. [1]
Incorporating these simple yet effective habits into your daily routine can strengthen your heart and enhance your overall well-being! [1,5]
Celebrate American Heart Month
This month is a time to raise awareness about heart health and encourage heart-healthy habits! Celebrate by prioritizing your cardiovascular well-being— spread awareness by wearing red on National Wear Red Day (the first Friday of February) or throughout the month and sharing heart health tips with friends and family!
The American Heart Association also hosts Heart Walks, which raise money to fight heart disease and strokes. You can create a team of friends, family, coworkers, or neighbors to fundraise and walk together!
Consider scheduling a heart checkup and learning about risk factors like high blood pressure and cholesterol. Develop a vitamin and supplement routine that prioritizes supporting your cardiovascular system! Prepping your week of supplements ahead with a Pill Case can help you achieve this goal.
There are many ways to celebrate this month and take care of your heart, whether through lifestyle changes, fundraising for heart disease research, or simply educating others.
So remember, small steps make a big difference—start now for a stronger, healthier heart!
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