When you think of February, candy hearts and Valentine’s Day may come to mind. But did you know February is also American Heart Month? This is the perfect time to focus on the vital organ that pumps an average of 2,000 gallons of blood daily. Source
Understanding the Heart’s Structure
The heart is a complex organ with four main components (source):
1. The Four Chambers
- Upper Chambers: The left and right atrium receive blood flowing into the heart.
- Lower Chambers: These pump blood out of the heart to the rest of the body.
2. Layers of Heart Tissue
- Pericardium: The protective outer layer.
- Myocardium: The middle muscle layer that contracts to pump blood.
- Endocardium: The inner lining of the chambers and valves.
3. Heart Valves
These act as doors, ensuring blood flows in the right direction.
4. Coronary Arteries
These supply oxygen-rich blood to the heart, branching from the body’s main artery.
Heart Disease: A Leading Health Concern
Heart disease has been the leading cause of death in the U.S. since 1950. The biggest culprit? High blood pressure—which affects almost half of U.S. adults, increasing the risk of heart attacks and strokes. Source
The good news is that healthy lifestyle choices can make a big difference. Eating with your heart in mind and getting regular exercise can have a very positive impact on heart health. The following are general guidelines from the US Department of Health and Human Services and the Mayo Clinic.
1. Physical Activity Guidelines
The U.S. Department of Health and Human Services recommends (source):
- 150–300 minutes of moderate-intensity aerobic exercise per week
- 75–150 minutes of vigorous-intensity exercise per week
- Muscle-strengthening activities at least two days per week
More than five hours of moderate exercise per week can offer even greater health benefits.
2. Having a Heart-Healthy Diet
Follow these guidelines from the Mayo Clinic for better heart health (source):
- Eat more vegetables and fruits for essential vitamins and minerals
- Choose whole grains to increase fiber intake
- Opt for healthy fats, like monounsaturated and polyunsaturated fats
- Select lean proteins, including poultry, fish, and legumes
- Limit salt intake to help control blood pressure
- Watch portion sizes to maintain a healthy weight
- Plan meals ahead to include nutrient-dense foods
- Enjoy treats in moderation without guilt
Go Red for Women: Raising Awareness for Women’s Heart Health
Many people think of heart disease as a “men’s issue,” but it’s just as dangerous for women.
- Almost half of women aged 20+ have some form of cardiovascular disease.
- Less than half of women entering pregnancy have optimal heart health.
National Wear Red Day – Annually on the First Friday of February
Show your support by wearing red to spread awareness about women’s cardiovascular health.
Recognizing Heart Attacks and Strokes
Heart Attack Symptoms
- Chest pain or discomfort
- Shortness of breath
- Pain in the jaw, neck, back, shoulder, or arm
Women can have different symptoms than men. Feeling nauseous, light-headed, or unusually tired can all be signs that you are having a heart attack. Source
Stroke Signs – Think F.A.S.T.
- F – Face Drooping
- A – Arm Weakness
- S – Speech Difficulty
- T – Time to Call 911
Other stroke symptoms: sudden numbness, confusion, vision trouble, difficulty walking, or a severe headache. Source
Take Charge of Your Heart Health
This American Heart Month, make heart health a priority by staying active, eating well, and knowing the signs of heart-related emergencies.
Your heart works hard for you—show it some love!
