Heart disease is the leading cause of death for men and women in the United States. More than 17 million people in the U.S. have coronary heart disease—including just over a quarter of a million Minnesotans.
In Minnesota, it remains the second-leading cause of death, with approximately 6,000 lives lost each year. The good news is that we can take proactive steps to reduce our risk of heart disease, and American Heart Month is the perfect time to start.

Courtesy of Mayo Clinic
Understanding the Risks
Many middle-aged and young adults have at least one risk factor for heart disease, such as high blood pressure, high cholesterol, diabetes, or being overweight. According to the National Heart, Lung, and Blood Institute (NHLBI), having multiple risk factors can significantly increase your chances of developing heart disease. But the good news? Most of these factors are preventable with lifestyle changes, and even small steps can have a major impact.
Women and Heart Disease
Heart disease is the leading cause of death for women, despite the fact that women tend to develop it about 10 years later than men. After menopause, women face an increased risk, partly due to a drop in estrogen levels. Women who experience early menopause—whether naturally or due to a hysterectomy—are twice as likely to develop heart disease compared to women of the same age who have not yet gone through menopause. Additionally, middle age is when women often develop other risk factors for heart disease, such as high blood pressure, which further heightens their risk.
Small Changes for Big Impact
Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist, emphasizes the importance of prevention. “An ounce of prevention is worth a pound of cure,” he says, highlighting how focusing on diet, exercise, and emotional well-being can go a long way toward heart health.
Here are some more lifestyle tips to start improving your heart health today:
Get Moving
Physical activity is one of the most effective ways to protect your heart. The NHLBI recommends at least 2.5 hours of moderate exercise per week—about 30 minutes a day, five days a week. If you’re pressed for time, breaking up your activity into smaller chunks can still deliver benefits. Dr. Lopez-Jimenez advises staying active throughout the day and avoiding prolonged periods of sitting.
Eat a Heart-Healthy Diet
Dr. Lopez-Jimenez recommends eating more vegetables, fruits, and whole grains for their heart-healthy benefits. A diet rich in fiber, healthy fats (like those from avocados and nuts), and lean proteins (such as fish and legumes) can help control blood pressure and cholesterol. Reducing your intake of sodium and portion sizes will also help manage weight and heart health.
Manage Stress and Sleep
Stress can take a toll on your heart, and chronic stress has been linked to high blood pressure and increased risk of heart disease. Incorporating stress-reduction techniques, such as yoga or mindfulness, can help. Getting 7-9 hours of quality sleep each night is another key factor in heart health.
Quit Smoking
Smoking is a major risk factor for heart disease. If you smoke, seeking support to quit is one of the best things you can do for your heart. Resources like quit lines and online support groups can increase your chances of success. As the NHLBI reminds us, breathing secondhand smoke is also harmful, increasing the risk of heart disease, stroke, and lung cancer.
Know Your Numbers
Tracking your blood pressure, cholesterol, and blood sugar levels can help you stay on top of your heart health. According to the NHLBI, knowing these numbers—and working with your health care provider to keep them in a healthy range—can help prevent future problems. Curious what heart attack or stroke symptoms feel like? The AHA has you covered.
The Power of Connection
One of the most overlooked aspects of heart health is the power of positive relationships. The NHLBI points out that people with strong social connections tend to be healthier and live longer. Whether it’s family, friends, or coworkers, having a support system in place can help you stay motivated and on track with your heart-healthy goals. Dr. Lopez-Jimenez adds that emotional well-being, such as finding purpose and showing love, can also contribute to a healthy heart.
Take Action this February
This American Heart Month, commit to making small, heart-healthy changes—whether it’s taking a daily walk with a friend, swapping out unhealthy snacks for fruits and vegetables, or reducing stress with some daily mindfulness. The important thing is to start now and stay consistent. Your heart will thank you for it!
For more information and resources on maintaining a heart-healthy lifestyle, visit the American Heart Association or the National Heart, Lung, and Blood Institute.
Sources:
Centers for Disease Control and Prevention, Heart Disease Facts (2023)
Mayo Clinic, Cardiologist Tips for a Healthy Heart (2024)
National Heart, Lung, and Blood Institute