Three Ways to a Healthier Heart This American Heart Month

We all associate February with love and romance because Valentine’s Day falls on the 14th of the month. But it’s also, appropriately, American Heart Month, when we raise awareness of heart health and what we can do to keep our hearts pumping efficiently and strongly. 

Cardiovascular disease is a serious problem in the United States, and it’s the leading cause of death for men and women, regardless of racial or ethnic groups, with over 919,000 Americans dying from the condition in 2023 alone. 

The stellar team at Primary Care Walk-In Clinic is your dedicated partners in care, whether you need an annual physical, treatment for a chronic condition, or aesthetic services.

We also provide education on heart health, assess your current heart health, and can create a personalized treatment plan if you are living with cardiovascular disease or another heart condition.

The top three types of TLC you can give your heart

Your heart never stops working to power your body and its systems. Day in and day out, it pumps blood, rich in nutrients and oxygen, throughout your body.

How can you do everything possible to keep it in the best working order? Here are three steps you can take that make a meaningful difference.

1. Know your numbers

By this, we mean talk to your provider about these important key indicators that say much about your heart health: your body mass index (BMI), weight, cholesterol levels, blood pressure, and blood glucose levels. 

• Your BMI tells your Primary Care Walk-In Clinic provider whether your weight corresponds to your height in a healthy way
• Your actual weight should be within a normal and healthy range
• High LDL, or “bad” cholesterol levels, contribute to heart disease
• Higher blood glucose levels/diabetes damages the heart nerves and blood vessels
• Hypertension is linked to heart attack, heart disease, and heart failure

When you visit us for your annual physical, we check all of these factors to evaluate your risk for heart disease.

2. Practice the pillars of good overall health, which are also critical to heart health

Eating well — concentrating on lots of fresh fruit and veggies, whole grains, lean proteins, legumes, nuts and seeds, and healthy fats like avocados and olive oil — greatly impacts your heart health. Avoiding ultraprocessed foods and fast foods is also something you should strive to do.

Daily exercise is crucial for keeping your heart healthy. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes per week, which works out to 30 minutes a day, five days a week. And remember, you don’t have to punish yourself; a brisk walk, a refreshing hike, or a game of tennis fits the bill, and cleaning your house or gardening counts too!

Learn how to manage your stress effectively by setting boundaries in your personal life and at work, adopting a mindfulness practice like meditation, and taking time to get outside into nature every day. Getting sufficient sleep is also important. 

Remember to steer clear of doing the things we know are not good for us, too, like smoking and excessive alcohol use.

3. Take great care of your mouth

Did you know that poor oral health and heart disease are closely associated? For example, periodontal (gum) disease is highly correlated with cardiovascular disease, so be sure to brush twice a day, floss regularly, and see your dentist at least twice a year for checkups and professional cleanings. 

The good news is that not only do these practices enhance your heart health and lower your risk for dreaded cardiovascular disease, but they’re things that you have direct control over — and they’re doable!

We’re invested in helping you keep your heart in great shape. If you need a physical exam or suspect you may have heart issues, please contact our Gilbert, Fountain Hills, Scottsdale, or Mesa office to schedule an appointment or request one online.