Show Your Heart Some Love: 7 Ways to a Healthier Heart This February

You may already know that heart disease is the leading cause of death worldwide. Although that statistic can sound scary, the good news is that many risk factors for heart disease are modifiable. Making smart choices in your daily life can have a real impact on your heart health, and this American Heart Month, we’re sharing some simple ways to show your heart more love.

Ross Medical Group specializes in preventive care and diagnostic testing in Miami, Florida, because protecting your heart must be a lifelong priority. Whether you’re just starting your wellness journey or looking to enhance habits you already have, here are seven practical ways to support your heart health this February and beyond.

1. Prioritize preventive care visits

Your annual physical is more than just a box to check. These routine checkups enable us to evaluate your overall health, track changes year over year, and identify early signs of heart disease before they get more serious.

During your preventive care visit, we check vital health markers, review your family history, and discuss your lifestyle habits. We recommend relevant preventive screenings and tests based on your age, health, and other factors, and we also offer personalized guidance for heart-healthy living.

2. Know your blood pressure and cholesterol numbers

Both high blood pressure and high cholesterol are common, and they increase your risk of heart disease. They’re considered silent threats to heart health because they usually don’t have obvious symptoms until cardiovascular damage has already occurred.

When your blood pressure is elevated, it means the pressure inside your arteries is too high, putting extra strain on your arteries and heart. High cholesterol contributes to plaque buildup in your arteries, which also forces your heart to work harder with each beat.

That’s why regular diagnostic testing is essential. At Ross Medical Group, we offer comprehensive screenings to measure these and other critical cardiovascular markers. Understanding your numbers empowers you to make informed decisions about diet, activity, and treatment.

3. Eat a heart-healthy diet

What you eat plays a big role in heart health, because food directly affects cholesterol levels, blood pressure, inflammation, and blood sugar. Incorporating fruits and vegetables, whole grains, lean proteins, and healthy fats helps protect your heart and give your body the energy it needs.

At the same time, highly processed foods, excess sodium, and added sugars can increase your risk of heart disease. Cutting back on processed foods, sugary drinks, excess salt, and saturated fat can help improve your blood pressure and cholesterol numbers.

4. Make exercise part of your routine

Exercise strengthens your heart muscle, boosts circulation, lowers blood pressure, and improves mood — and you don’t have to train for a marathon to get the benefits. We typically recommend aiming for 150 minutes of moderate activity per week and dedicating two days per week to strength training.

Try brisk walking, biking, or swimming to get your heart rate up. Breaking activity into small sessions (like three 10-minute walks in a day) still delivers cardiovascular benefits and may be easier to fit into your schedule.

5. Manage stress mindfully

Chronic stress releases hormones such as cortisol that can raise your blood pressure and contribute to inflammation. Finding healthy ways to cope with stress makes a real difference for your heart, and there are various methods to try.

Consider taking a few minutes each day to practice meditation and deep breathing. Yoga and gentle stretching offer the dual benefit of getting you moving and reducing stress. Spending time outdoors or on your favorite hobbies also helps lower stress levels, as does getting plenty of restful sleep each night.

6. Quit tobacco and limit alcohol

Smoking is one of the most significant risk factors for heart disease, because it damages blood vessels and accelerates plaque buildup. The benefits of quitting start almost immediately, including improved circulation and lower strain on your heart.

For alcohol, moderation matters. If you drink, keep it within recommended limits — and discuss your habits with our team at your next appointment to see what’s safest for you.

7. Follow up after testing

If any of your screenings reveal risk factors like high blood pressure or elevated cholesterol, don’t wait to take action. Early intervention through lifestyle modification, medication, or ongoing monitoring can prevent future complications. Our team at Ross Medical Group is here to help you understand your results and develop a personalized plan for follow-up care. 

American Heart Month is the perfect time to commit to change — not just for February, but for years to come. Whether you’re due for a preventive visit, need updated diagnostic testing, or simply want to build healthier habits, Ross Medical Group is here with you every step of the way. Schedule your next appointment online or call 305-279-7677 today.