Ask a health professional: What everyday habits naturally support heart health?
February is American Heart Month, a time dedicated to raising awareness about cardiovascular health and the preventive measures that can reduce the risk of heart disease — the leading cause of death in the United States as reported by the Centers for Disease Control and Prevention. Research has consistently shown that lifestyle choices play a significant role in maintaining heart health, particularly in diet, exercise and sauna use.
The role of diet in heart health
A heart-healthy diet is one of the most effective ways to prevent cardiovascular disease. The American Heart Association recommends adopting a diet rich in fruits, vegetables, whole grains, lean protein and healthy fats like those found in olive oil and nuts. Reducing sodium, added sugars, and processed foods is crucial for managing blood pressure and reducing the risk of atherosclerosis, a condition in which arteries narrow due to plaque buildup.
Research strongly supports the benefits of heart-healthy diets. A study published in the Journal of the American College of Cardiology found that the Mediterranean diet, which is high in omega-3 fatty acids and polyphenols, significantly lowers the risk of heart disease and stroke. Likewise, the Dietary Approaches to Stop Hypertension (DASH) diet) has been clinically proven to lower blood pressure and improve cardiovascular health.
If overhauling your diet feels overwhelming, start by learning how to read food labels and making small changes. Apps like Yuka can help identify healthier choices when you shop for groceries.
Exercise and cardiovascular fitness
Physical activity is essential for maintaining a strong and healthy heart. The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities twice weekly. Regular exercise helps reduce blood pressure, improve cholesterol levels, and regulate blood sugar, all of which are key factors in preventing cardiovascular disease.
A 2020 study published in Circulation found that individuals who engage in consistent physical activity have a 27% lower risk of cardiovascular disease compared to those who are sedentary. Activities such as brisk walking, swimming, cycling and resistance training have all been shown to enhance cardiovascular health.
If you’re just getting back into an exercise routine, start with short brisk walks — even small amounts of movement can have significant heart health benefits.
The emerging benefits of sauna use
Recent research suggests that sauna use may offer cardiovascular benefits similar to moderate exercise. A review in the Mayo Clinic Proceedings found that regular sauna bathing is associated with a lower risk of fatal cardiovascular events. The heat exposure from a sauna induces vasodilation, improves circulation, and reduces blood pressure, mimicking some effects of aerobic exercise.
A Finnish study published in JAMA Internal Medicine further supports this, finding that individuals who used a sauna four to seven times per week had a 50% lower risk of cardiovascular-related mortality compared with those who used it less frequently. These benefits are linked to reduced systemic inflammation, improved endothelial function, and enhanced autonomic nervous system regulation.
American Heart Month is a reminder that heart health is largely influenced by lifestyle choices. A balanced diet, regular exercise, and even sauna use can work together to help prevent cardiovascular disease and promote long-term wellness. By adopting these habits, you can take proactive steps toward maintaining optimal heart health.
For more information, visit the American Heart Association’s website at www.heart.org.
This story was originally published February 24, 2025 at 1:46 PM.
