Heart Health Isn’t Just for Valentine’s Day: 5 Tips to Keep Your Heart Strong Year-Round

It’s that time of year when hearts are everywhere—on cards, candy, and decorations. Beyond Valentine’s Day, your heart deserves attention every day of the year. For women over 40, maintaining heart health isn’t just a goal—it’s essential for longevity, energy, and overall well-being.

At Innovative Vitality, we believe your heart health is the cornerstone of a vibrant life. Heart disease remains the leading cause of death for women in the U.S., responsible for 1 in 5 female deaths each year. But the good news? 80% of heart disease is preventable with the right lifestyle choices. Here are five actionable tips to keep your heart strong all year long.

Understand the Connection Between Weight, Longevity, and Heart Health

Carrying excess weight, especially around the midsection, increases your risk for heart disease and high blood pressure. But it’s not just about the scale. Achieving a healthy weight reduces strain on your heart, lowers cholesterol, and supports better blood sugar control.

Longevity medicine focuses on more than living longer—it’s about reducing your risk of chronic diseases, including heart conditions. When you prioritize your heart, you’re adding years to your life and life to your years.

Prioritize a Heart-Healthy Diet

Your heart thrives on the right fuel:

• Increase Protein: Helps maintain a healthy metabolism and supports weight management.
• Choose Healthy Fats: Avocado, nuts, seeds, and olive oil promote good cholesterol levels.
• Cut Back on Sugar: Excess sugar leads to inflammation and weight gain, straining your heart.
• Add Fiber: Whole grains, fruits, and vegetables regulate cholesterol and blood sugar.

Incorporate Heart-Boosting Exercise

Exercise strengthens your heart and improves circulation. Aim for 150 minutes of moderate exercise weekly, like walking or cycling.

• Strength Training: Builds muscle and helps manage blood pressure.
• Interval Training: Short bursts of intense activity improve cardiovascular fitness and 

Monitor Your Glucose Levels

Unstable glucose levels can damage blood vessels and increase heart disease risk. Continuous glucose monitors (CGMs) help track how your body responds to foods and activities, allowing better choices for heart health.

Manage Stress for a Healthy Heart

Chronic stress increases hormones like cortisol, raising blood pressure and inflammation—both harmful to your heart.

• Mindfulness & Meditation: A few minutes a day can significantly lower stress.
• Prioritize Sleep: 7-9 hours of quality sleep helps your heart recover.
• Stay Connected: Strong social support boosts emotional well-being and heart health.

Ready to Prioritize Your Heart Health?

Your heart deserves more than a Valentine’s card. Schedule an appointment today and take the first step toward a healthier, longer life.