February is American Heart Month – and here’s the most important thing to know: You have far more control over your heart health than you might think.
Heart disease is still the leading cause of death in America – about 1 in 5 deaths. That sounds grim. But here’s the flip side that doesn’t get enough attention: up to 80-90% of heart disease is preventable through lifestyle choices you can start making today. Not next month. Not when life slows down. Today. That’s not wishful thinking – decades of research, including the 70-year Framingham Heart Study, have proven again and again. Small, consistent changes add up to dramatically lower risk. So let’s talk about what actually moves the needle.
Start Where You Are
You don’t need to overhaul your entire life. Pick one thing and do it this week, and then build from there.
1. Move for 10 Minutes
You don’t need a gym membership or a training plan. A 10-minute walk counts. Research shows that even short bursts of activity – taking stairs, parking farther away, a quick walk after lunch – add up to real protection for your heart. Start today: Walk for 10 minutes, and then tomorrow do it again.
2. Add One Colorful Food
Instead of focusing on what to remove from your diet, add something good. One serving of vegetables. A handful of berries. A side salad. When you crowd in the good stuff, the less-good stuff naturally gets crowded out. Today, add one colorful fruit or vegetable to your next meal.
3. Check Your Sleep
Here’s something most people don’t know: people with insomnia are 69% more likely to have a heart attack – and the risk is even higher for women and those sleeping five hours or less. Your heart repairs itself during sleep. Shortchanging it has real consequences. What you can do today is set a consistent bedtime. Put your phone in another room, maybe, and give your heart the rest it needs.
4. Stand Up and Move Every Hour
New research shows that prolonged sitting increases heart disease risk even if you exercise regularly. Your morning workout doesn’t cancel out eight hours of sitting. The key is breaking it up throughout the day. Today, set a timer to stand and move for 2-3 minutes every hour.
5. Know Your Numbers
Blood pressure, cholesterol, blood sugar – these numbers tell a story about your heart health before symptoms appear. Half of American adults have high blood pressure, but only 1 in 4 have it under control. You can’t manage what you don’t measure. Today, visit the front page of our website and mark your calendar to do a blood screening. Alaska Health Fair offers affordable tests at health fairs across Alaska at nonprofit pricing, no appointment needed.
6. Breathe Through Stress
Chronic stress doesn’t just feel bad – it physically damages your cardiovascular system. Researchers have found that elevated stress activity in the brain directly correlates with higher heart disease risk. But the good news: simple practices like deep breathing, short walks, and mindfulness can measurably reduce that risk. Try it right now – take three slow, deep breaths and notice how your body responds. Spend 1 – 3 minutes on mindful breathing every day for noticeable stress-relieving effects.
February 6: Wear Red and Get Screened (Visit AHF at a Hockey Game to do a Screening or to just say Hi)
This year, National Wear Red Day falls on Friday, February 6 – the same day Alaska Health Fair is offering free PSA screenings at the hockey game at Sullivan Arena (Yay!). It’s a perfect opportunity to show support for heart health awareness and take action for your own health at the same time. Stop by our booth and chat with our team.
The Bottom Line
Heart disease may be the leading cause of death, but it doesn’t have to be your story. The research is clear: the choices you make every day matter more than your genes, your age, or your family history. You don’t need to be perfect, you just need to start. Pick one thing from this list and do it today. Then, do it again tomorrow and it will become your new healthy routine. Positive change can happen through small wins that build momentum. Your heart is counting on you. And the good news? It’s never too late to start!
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The Next Step
Know your numbers. Alaska Health Fair offers affordable blood screenings at events across Alaska – including cholesterol, blood sugar, and more. No appointment needed, just walk in.
– View upcoming health fairs: alaskahealthfair.org
– Questions? Call 907-278-0234
– Want to help? Volunteer or host a health fair in your community
Alaska Health Fair, Inc. – A nonprofit, providing health education and affordable blood screenings since 1980.
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Sources
– Cleveland Clinic – 90% of Heart Disease is Preventable https://newsroom.clevelandclinic.org/2021/09/29/90-percent-of-heart-disease-is-preventable-through-healthier-diet-regular-exercise-and-not-smoking
– World Heart Federation – CVD Prevention https://world-heart-federation.org/what-we-do/prevention/
– CDC – Heart Month Communications Toolkit https://www.cdc.gov/heart-disease/php/heart-month/index.html
– Mayo Clinic – Heart Disease Prevention https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502