February is Heart Health Month

We hope everyone has had a great start to 2025 and continues to find ways to prioritize their health. This month, we're focusing on one of the most vital organs in our body—the heart!

Heart health is essential to longevity, yet cardiovascular disease (CVD) remains the leading cause of death for women in the U.S. That may sound alarming, but the good news is that lifestyle choices can significantly reduce your risk—even if you have a strong family history of heart disease.

When we talk about heart disease, we're referring to conditions such as high blood pressure, heart attacks, high cholesterol, strokes, and heart arrhythmias. The American Heart Association shares some eye-opening facts about women and heart disease:

• Nearly 45% of women aged 20 and older are living with some form of cardiovascular disease.
• Less than 50% of women entering pregnancy in the U.S. have good heart health.
• 51.9% of high blood pressure-related deaths occur in women. Among them, 57.6% of Black women have hypertension—more than any other racial or ethnic group.
• 10-20% of women experience a health complication during pregnancy, and conditions like high blood pressure, preeclampsia, and gestational diabetes increase the risk of developing cardiovascular disease later in life.

These statistics show that cardiovascular disease is not just a concern for older women—it can develop much earlier, even during reproductive and childbearing years. The choices we make today can have a lasting impact on our heart health in the future.

How Do We Assess Heart Health?

Recognizing heart disease isn't always easy without proper screening. Routine assessments include:

Blood Pressure Readings: High blood pressure (hypertension), blood pressure greater than 120/80, is a major risk factor for heart disease. Blood pressure is measured at most doctor visits and is also used to monitor conditions like preeclampsia during pregnancy.

Lipid Panel: Measures cholesterol levels, including Total Cholesterol (ideal < 200) LDL (ideal < 100), HDL (ideal >50), and triglycerides (ideal 70-85), Triglyceride to HDL ratio (ideal < 2) .

Fasting Glucose (ideal < 85) & hs-CRP (ideal < 1): Evaluates blood sugar control and inflammation, which can impact heart disease risk.

While these are standard tests, many patients only receive a blood pressure reading and a lipid panel. Understanding your full cardiovascular risk requires a more comprehensive approach.

Understanding Your Risk Factors

There are two types of risk factors for heart disease: modifiable (things we can change) and non-modifiable (things we cannot change).

Modifiable Risk Factors:

• Physical activity level
• Diet & nutrition
• Smoking & tobacco use
• Chronic stress
• Poor sleep
• Excessive alcohol intake
• Obesity
• Hormone levels, including estradiol and thyroid 

Non-Modifiable Risk Factors:

• Age
• Genetics/family history
• Sex assigned at birth
• Ethnicity

Some less commonly discussed but potentially modifiable risk factors include:

• Air pollution & environmental toxins
• Autoimmune diseases
• Periodontal (gum) disease
• Elevated homocysteine & hs-CRP levels
• Endothelial dysfunction

Understanding these risk factors empowers you to take proactive steps toward prevention and better heart health.

How to Keep Your Heart Healthy

1. Nutrition: Fueling Your Heart the Right Way

The foods we eat play a crucial role in heart health. Focus on whole, nutrient-dense foods that nourish your body, including:

• Colorful fruits & vegetables
• Healthy fats from nuts, seeds, & olive oil
• Lean proteins
• Fiber-rich whole grains

Try to limit ultra-processed and sugary foods, which can contribute to inflammation and metabolic dysfunction. Need help making sustainable changes? Our dietitian, Olivia, is here to support you with meal planning and healthy swaps tailored to your lifestyle!

2. Physical Activity: Move More, Sit Less

Movement is one of the best things you can do for your heart and longevity. Whether it’s walking, running, biking, dancing, or yoga, all movement is good movement! In fact studies show that just sitting less can decrease risk of heart disease! 

The American Heart Association recommends:

• Moving more often with more intensity
• Sitting less throughout the day
• Aiming for 10,000 steps/day, which can be achieved through short walks or structured workouts

Benefits of regular physical activity include:

• Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, and dementia
• Improved sleep quality & cognitive function
• Better weight management & metabolic health
• Stronger bones & reduced fall risk
• Reduced symptoms of depression & anxiety
• Enhanced overall well-being 

Need Support for Your Heart Health?

If you have questions about your heart health or want to optimize your well-being, book a Health & Wellness Visit with Jennifer, our nurse practitioner. During this visit, we can assess your cardiovascular risk factors, check your labs, and develop a personalized plan to support your long-term heart health.

Check out our podcast episode with Cardiologist Tanya Wilcox for even more information.

Let’s make 2025 the year we prioritize heart health together! ❤️