Viva Vitality: Celebrate heart month this Valentine’s Day!

By Erin Lawson on February 14, 2025.

February is heart month and a great time to raise awareness of the importance of cardiovascular health and how we can improve our heart health. Heart disease is the second leading cause of death for both men and women in Canada, but there are things we can do to reduce our risk.

Prevention plays an important role when it comes to improving our heart health. Being physically active, eating a variety of nutrient dense foods, and other heart-healthy habits can reduce the risk of developing heart disease.

Movement Matters – Walking is one of the easiest ways to increase physical activity levels and improve overall health. It increases heart rate, strengthens heart muscles and increases blood flow in the body. This helps to move oxygen and important nutrients throughout your body. Walking can also improve blood sugar levels and decrease blood pressure. With any new activity, start slow, and if you have concerns, talk to your doctor.

Food Recommendations – Canada’s food guide suggests eating a variety of foods each day, limit highly processed foods and be aware of the food choices that you make. To support heart health, eat a variety of fruits and vegetables, include whole grains that provide fibre and nutrients and limit drinks and foods with added sugar. Some people may have special dietary needs, so speak with a dietitian or doctor if you are unsure about what foods to consume.

Lifestyle Habits – Heart healthy habits are important for everyone, not just for people with existing health problems. Reduce stress by doing something you enjoy like a hobby or listening to music. Try to get a good night’s rest, aiming for 7-9 hours of sleep every night. If you smoke, try to quit or cut back on using tobacco and other nicotine products. And try to avoid second-hand smoke too. Healthy lifestyle choices and early detection and management of other conditions such as high blood pressure, diabetes and high cholesterol, can help reduce the risk of heart disease.

This month, take some time to reflect and plan to take steps in making positive and healthy choices for today and into the future. Your heart will thank you.

Visit myhealth.alberta.ca and search ‘Heart Health’ for more information.

Erin Lawson is a health promotion facilitator with Alberta Health Services

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