Heart disease is responsible for nearly one in four deaths, making it a leading cause of mortality in the U.S. Each year, approximately 735,000 Americans experience a heart attack, with women facing even greater risks—one in three is affected by heart disease. The risk of heart disease is higher for individuals with disabilities compared to those without a disability. According to the CDC, 10.4 percent of adults with a disability have heart disease while 3.7 percent of adults without a disability have heart disease.

A heart attack, or myocardial infarction (MI), occurs when restricted blood flow, often due to plaque buildup in the arteries, leads to ischemia—an insufficient oxygen supply to the heart. Several risk factors, including smoking, high blood pressure, high cholesterol, obesity, Type 2 diabetes, and even depression, can increase the likelihood of heart disease. However, small lifestyle adjustments can significantly improve heart health and lower the risk of cardiovascular issues.

February is dedicated to raising awareness about heart health and encouraging heart-conscious choices. Your heart works tirelessly for you every day, so why not give it the care it deserves?

One of the most effective ways to protect your heart is through proper nutrition. Here are 10 simple dietary and lifestyle tips to keep your heart strong from the NCHPAD team:

1. Incorporate fresh fruits and vegetables – They are naturally low in calories and sodium, support healthy cholesterol levels, and offer essential nutrients. Fruits and vegetables provide essential vitamins like vitamin C, potassium, and folate, which help regulate blood pressure and improve circulation.
2. Reduce sodium intake – High salt consumption is directly linked to high blood pressure. Look for foods labeled as low sodium (<140 mg per serving).
3. Opt for lean proteins – Protein is essential for building and repairing tissues, supporting muscle function, and maintaining overall health, but it’s important to choose heart-friendly sources. Choose skinless poultry and lean meats like fish or turkey to reduce saturated fat intake.
4. Choose heart-healthy cooking methods – Opt for grilling, baking, steaming, or poaching instead of frying or sautéing. Fried and sautéed foods often contain trans fats and excess saturated fats, which can raise LDL (bad) cholesterol and increase the risk of heart disease.
5. Limit alcohol consumption – Excessive alcohol intake can increase blood pressure and contribute to weight gain.
6. Prioritize fiber-rich foods – Whole grains, vegetables, beans, and fruit skins help lower cholesterol and blood pressure while reducing the risk of strokes and diabetes.
7. Select healthy fats – Unsaturated fats, such as those in nuts, olive oil, and avocados, are beneficial for heart health, while saturated fats found in butter, cheese, and fried foods should be consumed in moderation.
8. Cook at home – Preparing meals yourself helps control fat, salt, and ingredient quality. By adopting heart-healthy cooking techniques, you can enjoy flavorful, satisfying meals while protecting your heart from unnecessary risks.
9. Minimize processed foods – Highly processed and packaged foods may be convenient, but they often contain excess sugar, sodium, unhealthy fats, and preservatives—all of which can negatively impact heart health. Limiting these foods and choosing fresh, whole alternatives can significantly reduce the risk of high blood pressure, obesity and heart disease.
10. Stay active – Engage in 30 to 60 minutes of physical activity at least three times a week to strengthen your heart.

Taking care of your heart doesn’t require drastic changes—small, mindful choices can lead to a healthier, stronger heart. This American Heart Month, commit to making heart health a priority!