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Aditi Vadassery
Teen Board Member
Clements High School – Sugar Land, TX
Teen Board Member 2024 – Present
February is Heart Awareness Month!
Get to Know your Heart Better!
February is Heart Awareness Month! Let’s get to know a little bit about our cardiac health!
Heart disease is the leading cause of death worldwide. Heart diseases don't discriminate, affecting people of all ages, genders, and backgrounds. The good news? Many cases are preventable through lifestyle changes and awareness.
Early signs of heart disease include chest discomfort, fatigue, shortness of breath, irregular heartbeats, and swelling in the legs or feet. Women may experience atypical symptoms like nausea, jaw pain, or lightheadedness. Recognizing these signs early and seeking medical advice can prevent disease progression and improve outcomes. However, prevention is the key to reducing the burden of heart disease.
Let’s take a look at some proactive steps we can take to keep our heart healthy!
1. Adopt a Heart-Healthy Diet: Focus on fruits, vegetables, lean proteins, whole grains, and healthy fats while reducing processed foods, sugar, and salt. Shop the perimeter of the grocery store. Choose water over sugar-sweetened beverages since excess sugar consumption is directly linked to obesity, diabetes, and heart disease. Maintaining a healthy weight will reduce the risk of heart disease
2. Stay Active: Incorporate regular exercise into your routine. Physical activity strengthens your heart, improves circulation, and reduces your risk of heart disease. Regular Exercise increases HDL (good cholesterol) while reducing LDL (bad cholesterol), helping to keep your arteries clear. Staying active helps burn calories and maintain a healthy weight. Aim for at least 150 minutes of moderate aerobic exercise per week, such as walking, jogging, or cycling.
3. Quit Smoking: Smoking damages blood vessels and increases the risk of heart disease. Smoking causes the blood vessels to tighten, reducing blood flow and raising blood pressure. Smoking accelerates the buildup of fatty deposits in arteries, leading to atherosclerosis, a major cause of heart disease. Seek support to quit if needed. Talk to friends, family, or a counselor. Join a support group or smoking cessation program.
4. Manage Stress: Chronic stress can harm your heart. When you’re stressed, your body releases hormones like cortisol and adrenaline, which temporarily increase heart rate and blood pressure. This can overwork your cardiovascular system, leading to long-term damage. Create space for stress-free moments to prioritize your mental and physical health. Incorporate relaxation techniques such as meditation, yoga, or deep breathing into your routine.
5. Get Enough Sleep: Poor sleep quality is linked to cardiovascular problems. Quality sleep is essential for your heart, as it allows your body to repair, regulate blood pressure, and maintain overall cardiovascular health. Aim for 7–8 hours of quality sleep each night. Avoid screens at least an hour before bedtime to reduce blue light exposure, which disrupts melatonin production.
Another important factor to keep in mind is to prioritize regular health screenings. Heart disease often develops silently, with few or no symptoms until a serious event like a heart attack occurs. Regular health screenings can help detect risk factors such as high blood pressure, high cholesterol, or elevated blood sugar levels early, allowing you to take preventive action. During Heart Awareness Month, many clinics and community organizations offer free or discounted heart health screenings. Take advantage of these opportunities to assess your risk factors and start a heart-healthy action plan.
Heart health is a lifelong journey, and February is the perfect time to start. Small changes today can have a big impact on your heart health over time. Let’s make Heart Awareness Month a reminder to prioritize our well-being and encourage others to do the same. Take the first step today—your heart will thank you!
Aditi Vadassery
February 2025
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