Every February, the American Heart Association leads a campaign to remind Americans of the importance of taking care of one of the body’s most vital organs: the heart. President Lyndon B. Johnson declared the first American Heart Month in February 1964. 

Several years before that, when he was Senate Majority Leader, Johnson was a 60-cigarette-per-day smoker and had suffered a near-fatal heart attack at just 46 years old. Every U.S. president in the 61 years since has followed suit in recognizing the second month of the year as a time to educate Americans about ways to prevent heart disease, which remains the leading cause of death in the U.S. 

Caring for your heart is one of the best ways to increase longevity, and with simple lifestyle changes and preventative care, up to 80% of cardiovascular diseases are preventable, according to the Centers for Disease Control and Prevention.

“Most people can reduce the risk of heart disease by adopting a healthy lifestyle, not smoking, exercising regularly, maintaining a healthy weight, controlling blood sugar and cholesterol and treating high blood pressure,” said Dr. Alan Scott, director of emergency medicine at East Georgia Regional Medical Center. “While this may sound like a lot to manage, in many cases, small adjustments can lead to measurable improvement in heart health.”

Taking steps toward a healthier heart 

The American Heart Association provides simple, science-backed guidelines to help families take control of their heart health. These tips are easy to incorporate into daily life and can make a big impact over time. 

• Get moving

The AHA recommends at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week for adults, while kids need 60 minutes of active play daily. This can include activities like brisk walking, cycling, dancing or even playing tag. Physical activity strengthens the heart, lowers blood pressure and reduces stress.

FAMILY TIP: Make it fun by creating a weekly "activity challenge." Whether it’s a family walk along the Blind Willie McTell Trail, an obstacle course in the backyard or a friendly basketball game, staying active together sets a great example for children.

• Eat smart

The AHA advises filling your plate with a variety of nutritious foods, including:

• Fruits and vegetables: Aim for at least five servings a day. Locally, the Statesboro Main Street Farmers’ Market offers fresh, affordable produce year-round.

• Whole grains: Swap white bread or rice for whole-grain versions.

• Lean proteins: Choose fish, beans and poultry over red meats more often.

• Healthy fats: Opt for sources like avocados, nuts, seeds and olive oil while cutting back on saturated and trans fats.

Limit processed foods, added sugars and excessive salt, which can contribute to high blood pressure — a leading risk factor for heart disease.

FAMILY TIP: Try a "rainbow challenge" by encouraging kids to eat fruits and vegetables of a different color every day. 

• Avoid tobacco

Smoking contributes to about a third of all deaths from heart disease. The AHA emphasizes avoiding tobacco in all forms, which includes traditional cigarettes as well as e-cigarettes and vaping. 

FAMILY TIP: Discuss with older kids the risks of smoking and vaping. While e-cigarette vapor may have fewer toxic substances than cigarette smoke, e-cigarette users are still exposed to nicotine, which is a dangerous and highly addictive chemical, as well as toxins, metals and contaminants.

• Manage stress and get enough sleep

Sleep helps the body repair and reduces stress on the heart. The AHA recommends an average of seven to nine hours of sleep for adults each night and nine to 12 hours for kids ages 6–12. Stress management techniques like mindfulness, yoga or journaling can also improve heart health.

FAMILY TIP: Stick to a nightly "wind-down" routine to ensure everyone gets enough rest. Incorporate family mindfulness activities, such as deep breathing exercises or listening to calming music, and be sure to limit screen time before bed. 

• Know your numbers

The AHA recommends keeping track of these key health indicators to monitor heart health:

• Blood pressure: Known as the "silent killer," high blood pressure often shows no symptoms but damages blood vessels, which greatly increases the risk of heart disease and stroke. Nearly half of U.S. adults have high blood pressure, while just 1 in 4 of those people has it under control. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130–139 mm Hg systolic pressure (the top number in a reading) or 80–89 mm Hg diastolic pressure (the bottom number).

Free blood pressure screenings are available at local pharmacies around town. If you’re keeping track at home, be sure to check it at the same time every day, and take at least two readings, one or two minutes apart. 

• Cholesterol: High levels of non-HDL (LDL), or “bad,” cholesterol contributes to plaque buildup in the arteries, increasing the risk of heart attack and stroke. 

• Blood sugar: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Elevated levels can signal diabetes or prediabetes and over time can damage your heart, kidneys, eyes and nerves. 

• Body mass index: Carrying extra weight puts additional strain on the heart and increases the risk of high blood pressure and diabetes, which in turn contributes to heart disease. Body mass index (BMI) is calculated by measuring a person’s weight in relation to their height and is a useful gauge for maintaining a healthy weight. Optimal BMI for most adults ranges from 18.5 to less than 25. 

FAMILY TIPS: Schedule regular checkups for the whole family. Instead of focusing solely on the numbers, talk about the benefits of having energy, building strength and maintaining overall health. Make it a team effort by preparing healthy meals and staying active together, and encourage simple swaps like choosing sparkling water over soda or whole fruits instead of sugary snacks.