Explore our comprehensive guide on heart health, featuring expert advice, healthy tips, and inspiring stories. Learn how to improve your heart health and lead a vibrant life.

Did you know February is American Heart Health Month? And coming up next in March is National Nutrition Month! With cardiovascular disease continuing to be the leading cause of death in the U.S., it’s important to continue spreading awareness and staying mindful of the steps we can take to reduce our risk of heart disease and stroke, not just during official awareness months, but year-round.

In the United States, heart disease affects one person every 33 seconds, with a total of around 695,000 deaths each year [1]. As of 2020, more than 16 million Americans aged 20 and older have coronary heart disease (CHD), the umbrella term given to a variety of conditions that affect the human heart’s structure and function [2]. This is also known as coronary artery disease (CAD) or ischemic heart disease, which renders our arteries unable to deliver enough oxygen-rich blood to the heart.

Some of the easiest and most effective ways of reducing your risk involve dietary and other lifestyle changes. These don’t need to be extreme, nor immediate; every small step counts towards keeping your heart healthy and strong.

Know Your Numbers

I think I was in my late 20s or early 30s when I first learned I had high cholesterol at one of my annual exams. I remember being so nervous because to have abnormal blood levels of anything always meant something bad and to manage this condition meant to stop eating fat-containing foods. It wasn’t until decades later, when I was studying to be a Registered Dietitian, that I found out the many factors that can result in “high cholesterol” and that the treatments around it aren’t what I originally thought they’d be.

High blood pressure, also known as hypertension, is where the force of blood against the artery walls is consistently too high, increasing the risk of serious health problems. While our blood pressure may fluctuate at various times throughout the day—depending on our exertion levels, food intake, or stress—unmanaged hypertension can be a risk factor for heart disease [3].

Blood pressure is a topic near and dear to my heart (no pun intended). A few years ago, after having been diagnosed with this condition, I shared my journey with hypertension on Instagram and even wrote a blog post about it. My blood pressure (BP) had been consistently quite high, to the point where I thought I’d either soon be hospitalized or have to start taking meds. While I’m not opposed to conventional pharmaceutical methods to manage a particular health condition, I was adamant that I would be able to resolve this issue on my own, so I worked with my doctor and tracked my blood pressure multiple times over the course of about two weeks, while paying closer attention to my food intake and physical activity to see if any lifestyle adjustments would be able to correct this issue.

Heart-Healthy Diet

Nutrition plays a huge role in heart health, which is why it’s important to include a variety of rich-colored, vibrant foods in as many meals as possible throughout the day [4]. Leafy greens, berries, avocado, nuts, salmon, and dark chocolate are great at protecting your heart. Monounsaturated and polyunsaturated fats, found in nuts, seeds, avocados, and oily fish, are beneficial for heart health. Emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats supports heart health and cholesterol management.

Reducing sodium intake also helps manage blood pressure and supports heart health. According to the USDA, one teaspoon (about 4g) of salt provides an entire day’s worth of sodium for a healthy adult at about 2,300mg; and, even then, this is considered an upper safe limit, not a recommended daily allowance. The average daily sodium intake of Americans is actually 3,400mg, or nearly 50% more than the limit [5]. Higher-than-recommended intakes of sodium are known to raise blood pressure and may pose other health risks—like heart disease and stroke, the first and sixth leading causes of death where I live in NYC, respectively [6]. Interestingly (or maybe not so interesting if you’ve heard me say this before), over 75% of American sodium consumption comes from “outside” foods: packaged, processed, and take-out/dine-in items. Salt added during cooking at home doesn’t factor in nearly as much, so if you’re considering cutting back on the sodium intake, re-assess your sources before taking away that salt shaker.

When it comes to high blood pressure (or hypertension), the kidneys are unable to filter extra sodium in the body. As the sodium collects, the body holds onto its water content (fluid retention) to try and dilute the salt, thereby increasing both the amount of salt and the amount of water in the body. This results in increased blood volume, which means the heart has to pump harder and puts more pressure on the blood vessels. This situation is no joke and why hypertension has been coined “The Silent Killer.” Over time, if the high-sodium effect becomes the norm in your body, and you end up with chronic hypertension, you may, ultimately, suffer a heart attack, stroke, or worse.

As a Registered Dietitian, my approach to helping people with any of the issues noted above usually involves teaching them how to read the Nutrition Facts label on the back of packaged foods and introducing them to the DASH (Dietary Approaches to Stop Hypertension) Diet, which, contrary to popular belief, is not a reduced-sodium diet, but instead focuses on nutrient-dense foods that are rich in protein, fiber, potassium, magnesium, and encourages whole foods over processed ones. This shift alone brings with it options that are naturally low in saturated fat, sugar, and salt—a win-win even for those not necessarily dealing with hypertension.

In my case, I had to admit I was eating out way more often than I was cooking at home and, even though I was ordering from “healthy” or “natural” restaurants, I was not in control of my sodium intake and we all know that the way eateries make foods palatable is by adding fat, sugar, or salt. Since that revelation, I’ve switched back to eating more at-home meals and, when I do eat out, I ask for a low-sodium version of whatever I order or put in a special request in hopes the restaurant would so graciously accommodate me (which it usually does). With my doctor’s approval, I also added regular physical activity to my daily routine—I tend to be quite desk-ridden—and started noticing improvements in my blood pressure readings in just a few weeks.

Get the inside scoop on an individualized approach to heart health from fellow Registered Dietitian Patricia Kolesa. We also have a whole playlist of self-paced video courses (titled “Taking off the Pressure”) on YouTube to help you manage high blood pressure, a major risk factor in heart health.

The Science of Self-Care

Over one-third of Americans report living under extreme stress [7]. We hear the term stress getting thrown around a lot, especially recently. So what exactly is it? Stress is the normal physiological response stimulated in our bodies by a perceived threat [8]. Prehistorically, threats looked more like predatory creatures trying to eat us, and having to devise an escape plan. These days, a stress response can be triggered by less-life threatening situations, even the simple idea of a threat. Picture this: You are starting a new job, and your train is severely delayed, making you late on your first day.  While this scenario may not be life or death, you may—understandably—perceive this as a threat to your livelihood, our modern day “life-or-death”. And there you are: a sweating and flushed example of the fight-or flight response, your heart beating with anxiety.

Stress is found to be a risk factor of heart disease. These days, there’s no shortage of pressures, whether you’re in school, dealing with family or relationship problems, or struggling with financial concerns. While physical activity is an excellent way to manage stress and healthy heart outcomes, so is self-care.

Research reveals that engaging in self-care activities such as exercise, mindfulness, and healthy eating significantly reduces the risk of chronic conditions like heart disease, diabetes, and depression [9]. And practicing self-compassion and self-acceptance leads to lower stress, anxiety, and burnout. By investing in ourselves, we pave the way for long-term health and happiness.

Have you considered going to therapy or scheduling a spa day for yourself? Maybe now is the time to put that on your calendar. Are you spending too much time indoors? Find a way to get out in the sun or fresh air on a regular basis (yes, even on chilly days like what we’ve been currently experiencing in the northeast). Has it been too long since you’ve checked in with friends or loved ones? Shoot a text to someone right now telling them they’re in your thoughts or allow yourself to be vulnerable with, “I’m struggling. Maybe you are, too?”

I’d like to stop here and acknowledge our privilege if we are fortunate to have the opportunity to prioritize our well-being when others may not have the same luxury. Self-care doesn’t always require significant time or expense, and it can take various forms; however, some self-care practices may be inaccessible to others due to socio-economic factors [x]. If you have the means, consider encouraging and advocating for others by organizing and supporting selfless acts.

Need some guidance? Click here for a *FREE* downloadable handout on how to beat stress with food.

A “Hearty” Commitment to Health

Your heart does so much for you every single day. This month—and always—let’s return the favor with care that supports the whole person. In the days and weeks ahead, I encourage you to commit to a regular ritual that honors your heart. Whether it’s a nourishing and colorful meal, reading labels when grocery shopping, scheduling a blood pressure screening, morning affirmations, or a relaxing nap, prioritize habits for your heart health.

References

1. Centers for Disease Control and Prevention. (2024, October 24). Heart Disease Facts. CDC; CDC. https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
2. Institute of Medicine (US) Committee on Social Security Cardiovascular Disability Criteria. (2010). Ischemic Heart Disease. National Library of Medicine; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK209964/
3. ‌Zhou, D., Xi, B., Zhao, M., Wang, L., & Veeranki, S. P. (2018). Uncontrolled hypertension increases risk of all-cause and cardiovascular disease mortality in US adults: the NHANES III Linked Mortality Study. Scientific Reports, 8(1). https://doi.org/10.1038/s41598-018-27377-2
4. ‌Casas, R., Castro-Barquero, S., Estruch, R., & Sacanella, E. (2018). Nutrition and Cardiovascular Health. International Journal of Molecular Sciences, 19(12), 3988. PubMed Central. https://doi.org/10.3390/ijms19123988
5. ‌FDA. (2020). Sodium in your diet. FDA. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
6. ‌New York State Leading Causes of Death. (n.d.). Apps.health.ny.gov. https://apps.health.ny.gov/public/tabvis/PHIG_Public/lcd/
7. ‌(2025). Apa.org. https://www.apa.org/pubs/reports/stress-in-america/2025
8. ‌Chu, B., Marwaha, K., Ayers, D., & Sanvictores, T. (2024, May 7). Physiology, Stress Reaction. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK541120/
9. ‌Loucks, E. B., Schuman-Olivier, Z., Britton, W. B., Fresco, D. M., Desbordes, G., Brewer, J. A., & Fulwiler, C. (2015). Mindfulness and Cardiovascular Disease Risk: State of the Evidence, Plausible Mechanisms, and Theoretical Framework. Current Cardiology Reports, 17(12). https://doi.org/10.1007/s11886-015-0668-7