By Erik Olsson, MBA, ACSM-CPT, EIM®
Operations Director, Lake Nona YMCA
February is American Heart Month—a perfect time to focus on small habits that add up to big wins for your heart at every age. The good news: the “best” heart plan isn’t extreme. It’s the one you can do consistently—at home, at work, and here at the Y.
Taking care of your heart can be simple. Here’s a clear, all-ages Q&A highlighting what matters most, supported by reliable heart-health guidelines.
Q: Why is February Healthy Heart Month?
A: February is American Heart Month, a national reminder that heart disease is the leading cause of death in the U.S. Many risk factors are preventable through daily habits such as exercise, proper nutrition, sleep, and stress management.
Q: What are the most important heart-health guidelines to know?
A: The American Heart Association highlights Life’s Essential 8—eight behaviors and health factors proven to support lifelong cardiovascular health:
- Eat better
- Be more active
- Quit tobacco
- Get healthy sleep
- Manage weight
- Control cholesterol
- Manage blood sugar
- Manage blood pressure
Q: What are “HVTs” and why do they matter?
A: HVT = Heart Vital Targets. These are the key numbers and habits you should know and monitor with your healthcare provider:
- Blood pressure: High BP often has no symptoms
- Cholesterol: LDL (“bad”) cholesterol affects artery health
- Blood sugar (A1c): Elevated levels increase heart risk
- Physical activity: Aim for consistency, not perfection
- Sleep: Poor sleep increases cardiovascular strain
Knowing your numbers helps you act early—before problems develop.
Q: How much physical activity does my heart need?
A:
- Adults: At least 150 minutes/week of moderate activity (like brisk walking) or 75 minutes of vigorous activity, plus muscle-strengthening activities 2 or more days/week
- Kids & teens: At least 60 minutes of activity daily
Even short bouts—10 minutes at a time—add up.
Q: What does a heart-healthy diet look like?
A: A heart-healthy pattern emphasizes:
- Fruits and vegetables
- Whole grains
- Lean proteins (fish, poultry, beans)
- Nuts, seeds, and non-tropical oils
It also limits:
- Excess sodium
- Added sugars
- Saturated and trans fats
Sodium goal: ≤2,300 mg/day (ideal ≤1,500 mg/day for many adults).
Q: Does stress really affect my heart?
A: Yes. Chronic stress can affect blood pressure, sleep, eating habits, and physical activity. Simple stress-management tools—such as deep breathing, movement, stretching, and consistent sleep routines—support both mental and heart health.
Q: What’s the simplest way to start this month?
A: Pick one habit from Life’s Essential 8 to focus on in February—more steps, better sleep, less sodium, or regular strength training. Small, consistent changes make the biggest difference over time.
Bottom line
Your heart works hard for you every day. This February, show it some love—move more, eat mindfully, manage stress, and know your numbers. Your YMCA is here to support you at every age and stage of life.
Meet Erik:
Erik Olsson, MBA, ACSM-CPT, EIM®, is a health and wellness leader and Operations Director at the YMCA of Central Florida. He has more than a decade of experience leading evidence-based community health initiatives, including Livestrong at the YMCA, Diabetes Prevention Programs, and healthcare-partnered wellness programs. Erik is passionate about advancing whole-person health through sustainable lifestyle change, inclusive programming, and the belief that movement is medicine for everyone.
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