Taking Care of #OurHearts Together | Heart Month

This February during Heart Month, there’s a lot you can do for yourself and others to spread the word about heart disease — the leading cause of death in the country, for men and women.  

In the United States, someone dies of cardiovascular disease (CVD) every 34 seconds — that’s nearly 2,500 people every day. These mothers, fathers, sisters, brothers and friends are all gone because of a disease that is usually preventable (Source: Centers for Disease Control and Prevention).  

Even though heart disease has been the #1 killer for more than a century, many are not aware. Fueled by ongoing increases in high blood pressure, obesity and other major risk factors, heart disease continues to kill more people in the United States than any other cause, according to the American Heart Association’s 2026 Heart Disease and Stroke Statistics Update.   

We want to motivate our community to adopt heart-healthy behaviors, together. Try one of these tips each day for a month, then keep up the momentum and make your favorites part of your regular routine. Remember: Progress — not perfection — leads to a healthier heart. 

1. Announce American Heart Month on your social media accounts by sharing a story or a post. More than half of people in the U.S. (51%) do not know that heart disease is the leading cause of death in the country.
2. Get smart about your heart. Learn about risk factors for coronary artery disease (CAD) — the most common type of heart disease — from Chirag Chauhan, MD, structural interventional cardiologist at Boulder Heart.  
3. Drink more water. Staying well-hydrated is good for your heart. Choose water or seltzer water instead of soda or juice to cut back on unnecessary sugar and caffeine. While not strict, aiming to drink eight 8-ounce glasses of water (64 oz total) per day is a reasonable and easy-to-remember goal, according to the CDC.  
4. Stress less. Try mindful meditation, relaxation techniques like deep breathing, or yoga for 10 minutes. Our hearts are healthier when we take time to relax in healthy ways. Breathe deeply, exhale slowly and visualize something lovely, like a favorite walking trail, plant or work of art. 
5. Track how long you stand vs. sit today. Activity trackers can help you keep track of your “steps” and encourage more movement. Smart device data can also be used by cardiologists to help monitor heart health or other health concerns. “Some things that a cardiologist will look for are heart rhythm issues like atrial fibrillation, changes in heart rate, changes in sleep score and changes in oxygen saturation,” says Boulder Heart interventional cardiologist Robert Shapiro, MD.  
6. Wear red for National Wear Red Day®, celebrated annually on the first Friday of February as part of the American Heart Association's Go Red for Women movement. This observance raises vital awareness that cardiovascular disease is the #1 killer of women, encouraging them to learn their risks and take action for better heart health.  
7. Add an extra piece of fruit or a veggie to each meal or swap the sweets for a piece of fruit as dessert. Tip: frozen fruits and veggies are just as nutritious. Boulder Heart cardiologist Nelson Trujillo, MD urges his patients to choose “Greens Over Blues” — meaning eat as many nutritious and colorful fruits and vegetables as possible to boost mood and energy. 
8. If you’re watching today’s Super Bowl, march in place or do jumping jacks during the commercials to get your heart going. Regular short episodes of exercise can make a big difference. You can also make TV and movie watching more active by consistently standing up and stretching every 15 minutes.   
9. Make today a salt-free day and try cooking with a new herb or spice. Some examples include allspice, basil, cilantro, cinnamon, cumin, garlic powder, ginger, oregano, paprika, rosemary and sage. “Extra salt increases the fluid in our bodies, which puts extra pressure on our heart chambers and can stretch them out a bit,” says Boulder Heart electrophysiologist Maria Anderson, MD about a diet heavy in salt. “Then, instead of the upper chambers of the heart beating in a nice relaxed, orderly way, they can freak out and start shaking and making the heart go fast.” Discover some of Dr. Anderson’s favorite recipes. 
10. Prioritize sleep and get the recommended seven to nine hours. Sleep health is very important for heart health, since the hours spent sleeping are the only period the heart gets to rest. “If your sleep is not good, it can really give us a lot of information about your cardiovascular health,” says Boulder Heart cardiologist Jon Schutz, MD. Learn why getting good sleep is about more than just shut eye in this short video. 
11. Call a friend or family member to catch up. Research shows having social support through personal networks makes it easier to get regular physical activity, eat healthy, lose weight, reduce stress, and quit smoking. “Social connections are vital to our human experience. They are about connection and belonging. Look for local events, volunteer, join a class or group, and don’t be afraid to try new things,” says Dr. Trujillo.  
12. Add a stretch break to your day to increase your flexibility. End the day with a stretch before bedtime. 
13. Choose heart-healthy fats when cooking. Butter, shortening and coconut oil are high in saturated fats that can raise cholesterol. Registered Dietitian Nutritionist (RDN) Jessica Greenlee recommends switching to heart-healthy oils like olive or avocado when possible. These oils provide beneficial fats that support cardiovascular health and can be used in many savory dishes or even some desserts. Olive oil adds richness to quick breads, muffins and even chocolate-based treats,” Greenlee shares. “You can also use avocado oil for its mild flavor and high smoke point when roasting vegetables or making salad dressings.” 
14. Happy Valentine’s Day! Protect your sweetheart’s heart: Plan a heart-healthy date: hike, bike, or take an online cooking class. Dr. Anderson recommends aiming to eat 4g of fiber per serving. “This helps lower cholesterol, prevent heart attacks, treat diabetes, lower blood pressure and prevent colon cancer,” she says. 
15. Give the elevator the day off and take the stairs. These types of extra movements break up the day and time spent sitting. Long stretches at a desk can negatively affect circulation, blood sugar and heart health — even for people who exercise regularly. Standing to stretch, walking a few laps around your office or doing light chores each hour can make a difference. 
16. Ask a family member, neighbor, or friend to join you for a walk. When you schedule your exercise like you would schedule a meeting or appointment you are more likely to stay committed. 
17. Make the doctor’s appointment you’ve been putting off or schedule your annual wellness exam with your primary care provider (PCP) to discuss your goals and to find out your numbers: blood pressure, blood sugar, cholesterol, weight, body mass index (BMI), and A1C. Remember to keep current on your doctor’s appointments and medications as part of your self-care routine. 
18. Exercise first thing in the morning for a great energy boost to start the day. If you’re not a morning person, schedule time in your day to move and play. “Recess is important at all ages. Above all, have fun,” Dr. Trujillo says. 
19. Call a relative and ask about your family’s heath history. The more you know from your relatives, the better. “My grandfather suffered a heart attack and died with cardiac arrest at age 32. Then my father suffered his first heart attack at age 40. I’ve always followed the science on the very best ways of avoiding coronary artery disease,” says Dr. Anderson. “Based on what I learned, my family and I follow a whole-food, plant-based diet that’s low in salt, sugar, and fat. This helped me lower my high cholesterol, triglycerides, blood pressure, and blood sugar to very healthy range. It’s a big change, but it was easier to do than I expected. Now it’s second nature and I can’t imagine going back.” 
20. Share a funny video or joke that makes you laugh. Laughter is a great way to connect with others and release tension, and as Dr. Trujillo states, fun is important! 
21. Eat vegetarian for a day. For lunch and dinner, follow this quick and easy guide to a healthy meal: Using a salad plate, ½ the plate should be vegetables, ¼ lean protein and ¼ complex carb. 
22. Today is Heart Valve Disease Awareness Day, an annual day to increase recognition of the risks, symptoms and treatments of heart valve disease. You can learn more about Boulder Heart’s Structural Heart & Valve Program and minimally invasive procedures like Transcatheter Aortic Valve Replacement (TAVR), WATCHMAN, MitraClip Therapy and PFO/ASD Closure here. 
23. Take a 15-minute walk break. Taking 6,000 to 8,000 steps daily is strongly associated with lower risks of heart disease and early death. Even 4,000 to 6,000 steps can provide health advantages for those over 60. Plan for 150 minutes of moderate intensity aerobic activity each week — about 30 minutes five days a week — doing anything that gets the heart beating faster.  
24. Discover how heart attacks present differently in men vs. women. Hear more from Robert Shapiro, MD, cardiologist at Boulder Heart on how women and men can experience different symptoms of heart attack here.  
25. Take a CPR training course to know what to do for sudden cardiac and pulmonary arrest in adults, children and infants. 
26. Watch one of BCH’s community education lectures on heart health. 
27. Dance for 15 minutes to your favorite music. Embrace daily short episodes of exercise. The physical therapy team at BCH’s CU Sports Medicine and Performance Center (CUSMPC) says, “Motion is lotion. Any exercise that feels good at a level you can tolerate is helpful for your body.” A 2022 study in Nature Medicine suggests these short bursts of physical activity – just a few bursts per day lasting a minute or two – may lower cancer and cardiovascular-related death risks.  
28. Limit screen and social media use. With the extra time in your day, you might decide to take an extra walk or make a heart-healthy snack. 

Tips listed above were sourced and adapted from the National Heart, Lung, and Blood Institute’s #OurHearts Calendar. 

Call Boulder Heart at 303-442-2395 to schedule an appointment with the area’s most experienced cardiology team today. Learn more about Boulder Heart at bch.org/heart.