By: Dana T. Gardner, MS, RD, LD/N
Heart disease continues to be the leading cause of death among adults in the United States and claims more lives each year than all forms of cancer and chronic lower respiratory disease combined. In fact, someone in the U.S. dies from cardiovascular disease approximately every 33 seconds. Although heart disease has held this unfortunate title for more than 100 years, awareness remains surprisingly low. A recent survey conducted by Harris Polls revealed that more than half of adults did not know that heart disease is the number one cause of death. This lack of awareness highlights the critical need for ongoing education and prevention efforts.
Each February, recognized as American Heart Month, healthcare professionals place special emphasis on educating the public about the dangers of heart disease and the steps individuals can take to reduce their risk. Heart disease develops over time and is influenced by a combination of genetics, lifestyle habits, and environmental factors. While it may be impossible to reverse certain risk factors — such as age, gender, and family history — there are many actions that can help prevent, delay, or better manage the disease process.
Practicle Steps to Protect Your heart
Maintain a Healthy Diet
A heart-healthy diet is one of the most effective ways to reduce cardiovascular risk. Prioritize fresh fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil, nuts, and fish. Limit intake of sodium, added sugars, processed foods, and saturated fats. Small changes — like choosing water instead of sugary drinks or adding an extra serving of vegetables each day — can make a meaningful difference over time.
Get Moving
Physical activity plays a major role in keeping the heart strong. A sedentary lifestyle increases the risk of high blood pressure, obesity, and diabetes, all of which contribute to heart disease. Aim for at least 30 minutes of moderate exercise, five days per week. Activities such as brisk walking, cycling, dancing, or swimming all count. Even short movement breaks throughout the day can improve circulation and overall heart health.
Keep Blood Sugar and Blood Pressure in Check
High blood sugar and high blood pressure are two of the most significant risk factors for heart disease. Regular monitoring allows problems to be detected and treated early. Adults should know their numbers and work with their healthcare team to keep them within recommended ranges through diet, exercise, medication if needed, and routine checkups.
Kick the Salt Habit
Excess sodium is a major contributor to high blood pressure. Focus on using herbs, spices, lemon, and vinegar to flavor foods instead of salt. Remember that sodium is often hidden in processed and packaged foods. Food labels may not always list the word “salt,” so watch for ingredients such as sodium chloride, monosodium glutamate (MSG), baking soda, and sodium nitrate. Cooking more meals at home can help you better control sodium intake.
Monitor Your Weight
Maintaining a healthy weight reduces strain on the heart and lowers the risk of diabetes and hypertension. Gradual, steady weight changes are normal, but sudden increases may be due to fluid retention, which can sometimes signal heart problems. Tracking weight, waist circumference, and daily habits can help identify concerns early and keep health goals on track.
Improve Your Sleeping Habits
Quality sleep is essential for cardiovascular wellness. Poor sleep habits are linked to high blood pressure, weight gain, and increased inflammation. Most adults need 7–9 hours of sleep each night. If you struggle with insomnia, loud snoring, or waking up feeling exhausted, talk with your healthcare provider. Addressing sleep problems can significantly lower heart disease risk.
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Many fans of Bad Bunny may know that one of his favorite meals is a simple arroz con salchichas (rice with sausages). Why such a simple choice? Well, this irresistible dish brings about a taste from home with every bite. With its versatility, arroz con salchichas can be had with virtually anything, making it a perfect dish to mix and match with your family’s cuisine as you cheer for your favorite team.
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A heart-healthy diet is one of the most effective ways to reduce cardiovascular risk. Prioritize fresh fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil, nuts, and fish. Limit intake of sodium, added sugars, processed foods, and saturated fats.
