February is American Heart Month, a time dedicated to raising awareness about cardiovascular health and encouraging Americans to take action to protect their hearts. As a physical therapist, I have seen firsthand the devastating effects of heart disease on patients and their families. Thankfully, there are many ways to promote heart health and reduce your risk of developing heart disease. In this blog post, I will share some tips and strategies to help you maintain a healthy heart.

1. Exercise regularly: Regular physical activity has been shown to lower the risk of heart disease by reducing blood pressure, improving circulation and cholesterol levels, and promoting weight loss. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include brisk walking, cycling, swimming, or jogging. If you’re new to exercise, start with shorter sessions and gradually increase your duration and intensity. A Physical Therapist is a trained specialist to ensure that proper exercises are prescribed from a cardiovascular standpoint – monitoring blood pressure, heart rate and overall response to exercise. With our expertise, we make any necessary modifications to blend the needs of your orthopedic and cardiovascular systems together to produce your ideal exercise program. 
2. Eat a heart-healthy diet: Your diet plays a crucial role in maintaining heart health. A diet high in fruits, vegetables, whole grains, and lean protein can help lower blood pressure, reduce inflammation, and protect against heart damage. Limit your intake of saturated and trans fats, added sugars, and processed foods that are high in salt and sugar. Consult with a registered dietitian to develop a personalized meal plan that meets your nutritional needs and preferences.
3. Manage stress: Chronic stress can take a toll on your heart health by increasing blood pressure, heart rate, and inflammation. Finding ways to manage stress is essential for maintaining good heart health. This can include practices like meditation, deep breathing, yoga, or tai chi. Engaging in hobbies, spending time with loved ones, and getting enough sleep can also help reduce stress levels.. Pain and stress are quite often linked and to manage both, you must address both. As Physical Therapists, we are experts in treating pain but also its source. We can help.  
4. Quit smoking: Smoking is a major risk factor for heart disease, and quitting smoking is one of the best things you can do for your heart health. Smoking raises blood pressure, damages blood vessels, and increases the risk of plaque buildup and blood clots. If you need help quitting smoking, talk to your healthcare provider or seek out smoking cessation programs or other support groups.
5. Attend regular check-ups: Regular visits to your healthcare provider can help detect and manage risk factors for heart disease, such as high blood pressure, high cholesterol, and diabetes. Your healthcare provider may also recommend screenings or tests to assess your heart health, such as an electrocardiogram or stress test. It’s important to follow your provider’s recommendations and maintain open communication about your health. A regular check up with a Physical Therapist will ensure that your activity level is not only heart-healthy but healthy for the rest of you as well! We are here to help and checking in with your PT regularly will also help you to progress in a safe and proper manner.

Prioritizing heart health is crucial for maintaining a healthy and active lifestyle. By making simple lifestyle changes, such as exercising regularly, eating a heart-healthy diet, managing stress, quitting smoking, and attending regular check-ups, you can protect your heart and reduce your risk of heart disease. As a physical therapist, I can play a major role in managing this with you!