February is American Heart Month!

We're kicking off American Heart Month with insight from Tara Bess McNabb, MS, RN, a WVU Medicine clinical dietitian working with advanced heart failure patients at the WVU Heart and Vascular Institute in Morgantown.

Q: How do lifestyle factors like diet, exercise, and stress management contribute to heart health? What small changes can people make to improve these factors?

Eating a balanced, heart-healthy diet is recommended to help reduce cholesterol levels, manage blood pressure, and lower your risk of cardiovascular diseases. To achieve a heart-healthy diet, consider making these changes: 

• Reduce the amount of processed and packaged foods you are consuming, opting for whole, fresh food options when able.
• Limit your intake of sodium by reducing your consumption of the foods that already contain high amounts, such as canned soups, deli meats, aged cheese, sauces, and fast foods. Instead, look for low-sodium versions and limit how often you eat out.
• Reduce your intake of saturated and trans fats and choose heart-healthy fats to cook with. Trans fats are typically found in fried foods and baked goods like cookies and cakes. Instead of fried options, choose baked, grilled, steamed, or boiled. To reduce saturated fat, limit red meat to 2-3 times per week and choose lean beef options. Opt for low-fat milk and dairy products.

Physical activity is another key component for heart health by improving circulation, strengthening the heart, and maintaining a healthy weight. Try to get at least 30 minutes of exercise most days of the week. Remember, everything counts—incorporate activities like walking, biking, or swimming, and break it into smaller increments if needed.

Poor stress management can elevate blood pressure and trigger unhealthy habits. Practice deep breathing, meditation, and ensure you’re getting enough sleep to help reduce stress. A balanced diet and regular physical activity can also contribute to stress management.

Small changes can lead to big results for your heart health!

Stay tuned for more tips throughout the month from our WVU Heart and Vascular Institute providers.

Schedule a consultation to learn more. Call 855-WVU-CARE or visit WVUMedicine.org/Heart.