Your heart – the most important muscle in your body, works 24/7 without a single break, pumping roughly 2,000 gallons of blood every day, yet we often forget to give it the care it deserves. In celebration of American Heart Month, we will share the biology behind heart health, along with small, manageable steps you can take to keep your heart strong for years to come.

What is American Heart Month?

February is more than chocolates and roses. While Valentine’s Day celebrates the romantic heart, American Heart Month focuses on the physical heart. It is a federally designated month when doctors, health organizations, and communities highlight cardiovascular health, which is the health of your heart and blood vessels and how well they work to move blood through your body.

This month exists because of a sobering reality. Heart disease is not just a minor health concern. Rather, it is the leading cause of death in the United States. According to the CDC, one person in the US dies from cardiovascular disease every 34 seconds. Although a staggering number, most cases of heart disease can be prevented through lifestyle interventions.

Your Internal Engine: The Biology of the Heart

Every organ in your body needs fuel to work properly, and your heart is the pump that keeps that fuel moving. It is roughly the size of two fists clasped together and ensures every cell gets the oxygen and nutrients it needs.

Your heart moves blood through a vast network of vessels. When the heart is strong and the vessels are clear, everything flows smoothly. But if pressure in the vessels gets too high or blood cannot deliver oxygen efficiently, the system can start to fail. This is why cardiovascular health is so important. A strong, well-functioning heart and healthy vessels are essential for a healthy body.

Getting to Know Your Body’s “Dashboard”

Just like a car has a dashboard to show when something needs attention, your body has its own set of numbers. Learning what they mean is one of the most empowering things you can do for your health.

One of the most important numbers is blood pressure. Ideally, it should be below 120/80 mmHg. When the top number starts moving toward 130 or 140, it means your heart has to work harder to move blood through your body. Over time, this extra effort can strain the heart muscle.

Cholesterol is another key number. Your body needs some cholesterol to build cells, but too much can create blockages in your blood vessels. Although doctors generally suggest cholesterol levels below 200 mg/dL, heart health isn’t judged by one cholesterol number alone.  In functional medicine, doctors look at what’s happening beneath the surface – like inflammation, blood sugar balance, and how cholesterol particles behave. This deeper view helps identify root causes and supports personalized lifestyle changes that protect your heart over the long term, not just on paper.

We also have to watch our Blood Sugar. A healthy “fasting” blood sugar level is typically below 100 mg/dL. If your blood sugar is consistently high, it acts like sandpaper on the inside of your blood vessels, scratching and damaging them, which makes it easier for heart disease to take root.

Finally, there is the Body Mass Index (BMI). A BMI between 18.5 and 24.9 usually suggests a weight that doesn’t put excessive mechanical strain on your heart. However, BMI only looks at your height and weight, so it doesn’t show how much of your body is fat, muscle, or where fat is stored. It also ignores things like age, fitness level, and metabolic health. This means someone can have a “normal” BMI and still be unhealthy, or have a “high” BMI and be fit and healthy. Because of this, BMI is a rough screening tool, not a true measure of overall health.

The Heroes of February: NHLBI and “The Heart Truth”

As we move through February, you will likely see the name of an organization called the National Heart, Lung, and Blood Institute (NHLBI). They are the scientists and educators behind the scenes who provide the data and resources we use to stay healthy.

One of their key programs is The Heart Truth®. It shows that heart disease does not have to be our destiny. The initiative encourages us to see heart care as a form of self-care rather than something scary or medical. Taking care of our hearts also sets a positive example for friends, children, and coworkers. This is where the hashtag #OurHearts comes from. It is a reminder that we are more likely to stay healthy when we support each other as a community.

Turning Knowledge into Action

So, how can you celebrate Heart Month in a way that actually works? It starts with small, manageable steps.

One of the simplest ways to support your heart is to move more. You do not need to run a marathon. The heart is a muscle, and like any muscle, it becomes stronger with regular activity. Finding a friend (or a pet) to walk with can make it easier to stay consistent. Whether it is a 15-minute stroll after dinner or a weekend hike, moving a little more each day helps lower your blood pressure naturally.

Eating for your heart does not mean boring meals. Choosing foods that are anti-inflammatory, such as colorful berries, leafy greens, and healthy fats found in salmon or walnuts, supports your blood vessels and helps your heart work more smoothly.

Stress and sleep also play a huge role in heart health. Stress puts a real physical weight on your heart. When you are stressed, your body releases hormones that can raise your blood pressure. Finding ways to relax, whether through a hobby, deep breathing, or getting seven to eight hours of quality sleep, gives your heart the time it needs to recover.

Finally, avoiding harmful substances is one of the most powerful ways to protect your cardiovascular system. Smoking and vaping reduce the amount of oxygen your blood can carry and cause your blood vessels to tighten. Quitting can be challenging, but it is one of the most meaningful gifts you can give your heart. To gain more insight into ways to break smoking addiction, check out our blog – “Smoking and How You Get Hooked”.

Conclusion

The beauty of American Heart Month is that it reminds us we are not alone. Seeing someone in red or sharing a heart-healthy recipe is joining a culture of health. The Heart Truth shows that our daily choices, what we eat, how we move, and how we rest, build our future. By knowing your numbers and caring for your heart, you are not just avoiding a statistic. You are choosing more birthdays, more walks in the park, and more time with loved ones.