Valentine’s Day reminds us to show love, share love, and celebrate the people who matter most. February is also American Heart Month, which makes it a perfect time to give a little love back to the heart that carries us through every day, not only for ourselves, but for the people who love us and count on us, too.
Heart health is not only about preventing a heart attack someday. It is also about how we feel right now, our energy, our stamina, our sleep, and even our mood. The best part is that the changes that matter most are often the ones that seem almost too simple to count, until we repeat them often enough that they become part of who we are.
Many people believe heart health begins and ends with cholesterol. Cholesterol is part of the picture, but it is bigger than that. Blood pressure, blood sugar, inflammation, sleep, nutrition, stress, and movement all work together, and they influence each other. The heart is not working alone, it is responding to how we live all day long.
One of the most loving things we can do for ourselves is to know our numbers. Staying connected to a primary care provider and checking a few basics gives us a starting point. Blood pressure is a big one because many people feel perfectly fine even when it is high, which is why it is often called the silent risk factor. Cholesterol is important too, especially the overall pattern and triglycerides. Blood sugar, including A1C, matters because the heart and metabolism are closely linked. When we know where we stand, we can make changes with purpose instead of guessing.
Movement is another gift we can give our hearts, and it does not have to be strenuous exercise. Our hearts love consistency more than intensity. Walking counts. Dancing in the kitchen counts. Taking the stairs counts. A bike ride on a mild winter day counts. The goal is to bring our heart rate up often enough, so our body becomes more efficient, and our heart becomes stronger.
If you are not doing much right now, a great goal is simply to move most days and build a little bit of “huff and puff” into the week. During physical activity, we should be able to talk but not sing. That is the sweet spot for many people. Adding two days of strength training, even short sessions, helps even more. Stronger muscles improve how the body handles blood sugar and fats, support a healthy weight, and take pressure off the joints so we can stay active longer.
When it comes to food, heart-healthy eating does not need to feel like punishment. One of the easiest mindset shifts is to think “add in,” not “take away.” We can add fiber, which helps lower LDL cholesterol for many people, supports digestion, and helps steady blood sugar. Oats, beans, lentils, fruits, vegetables, lean protein, nuts, and seeds are all heart helpers. We can add color, because a colorful plate usually means more antioxidants and plant compounds that support blood vessels and help calm inflammation. We can add healthier fats by swapping some saturated fat for unsaturated fats, like olive oil, avocados, nuts, seeds, and fatty fish such as salmon.
At the same time, without making it a strict rule, we can gently pull back on what crowds out the good stuff, highly processed snacks, sugary drinks, and restaurant meals that are heavy on salt. Sodium is a sneaky one, and most of us get far more than we realize. It is not just the salt shaker, it is packaged foods, sauces, deli meats, and takeout. If your blood pressure is trending up, cutting back on sodium can be one of the most effective changes you can make.
Sleep is also a big factor in heart health. We often treat sleep like a luxury, but the heart treats it like maintenance. Poor sleep can raise blood pressure, increase cravings, and make stress harder to manage. It can also affect blood sugar and inflammation. If we snore loudly, wake up tired, or feel sleepy during the day, it is worth discussing possible sleep apnea with a doctor, because untreated sleep apnea is closely tied to cardiovascular risk.
Even small improvements can help, a consistent bedtime, a cooler bedroom, less screen time late at night, and a short wind-down routine.
Stress is part of life, so the goal is not to eliminate it. The heart healthy goal is to stop living in constant high alert. Chronic stress can contribute to higher blood pressure and can push us toward coping habits that do not help, like skipping workouts, stress eating, or pouring that extra drink.
Simple tools really work. A short walk outside, a few slow breaths during a busy day, a funny video or movie, even five minutes of quiet can help our nervous system reset.
Since it is Valentine’s week, it is worth saying out loud that love, connection, and community matter. Romantic love, friendship, family togetherness, even love of a pet, all have a huge impact on our health. Feeling supported, laughing more, spending time with people who get us, and doing kind things for ourselves can lower stress, and that helps our heart. Love does not need big gestures. Sometimes it is a walk after dinner with a partner or friend, cooking a simple meal together, checking in on someone we care about. Those are the quiet, everyday choices that add up.
If we want a simple heart-healthy reset to start today, it can be as basic as this. Take a twenty minute walk most days. Add two short strength sessions a week. Build one fiber-rich meal a day, like oatmeal, a bean-based soup, or a big salad with protein. Swap sugary drinks for water. Strive for a consistent bedtime most nights. Stay on top of your numbers such as blood pressure and cholesterol.
Taking care of our heart comes down to the small choices we repeat, the everyday patterns that quietly shape our future. Valentine’s Day is a lovely reminder to celebrate the heart, but we do not need a special date to do that. Our hearts work for us every minute, and a few heart-healthy habits are a simple way to return the favor.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
