Small Lifestyle Habits That Make a Big Difference

February is American Heart Month, a time to slow down and think about how you’re caring for your heart. The everyday choices we make — what we eat, how we move, how we rest — all play a role in long-term heart health. A few consistent habits go a long way:

🥗 Add More Heart-Smart Foods to Your Diet. Fiber-rich foods like oats, beans, whole grains, fruits and leafy greens help lower cholesterol and support healthy blood pressure. Try adding an extra serving of vegetables to dinner or swapping white rice for brown rice a few times a week.

🐟 Choose Heart-Healthy Fats. Not all fats are harmful. Olive oil, avocados, nuts, seeds, and fatty fish like salmon can improve cholesterol balance and reduce inflammation. Even small swaps — like using olive oil instead of butter — make a difference over time.

🧂 Be Mindful of Sodium. High sodium intake can raise blood pressure. Rinsing canned goods, comparing nutrition labels, and seasoning foods with herbs and spices instead of excess salt are simple ways to cut back.

🚶🏾‍♀️ Move in Ways That Fit Your Schedule. Regular movement strengthens your heart and improves circulation. Aim for about 150 minutes of moderate activity per week, but remember — it doesn’t have to be intense. Brisk walking, stretching, or taking the stairs all count.

😌 Don’t Ignore Stress and Sleep. Chronic stress and poor sleep can strain the heart by increasing your blood pressure. Protecting your rest, taking brief breaks during the workday, and practicing stress-management techniques support cardiovascular health.

🩺 Know Your Numbers. Awareness is powerful. Regular biometric screenings and annual check-ups provide valuable insight into your blood pressure, cholesterol levels, blood sugar and body mass index (BMI) and allow early intervention if needed.

If you are an SHBP member and would like to get signed up for a biometric screening, please use the following links:

• Anthem Blue Cross and Blue Shield and UnitedHealthcare Members
• Kaiser Permanente Members (For KP new users, enter code: KPSHBP)

Related to: 

• Lifestyle & Nutrition