February is American Heart Month, a time to raise awareness about cardiovascular health and the small steps to protect our hearts. At Accountable Healthcare, we understand the demands of a busy healthcare career, but prioritizing heart health is essential—whether you’re a nurse on the go, a provider working long shifts, or simply looking for ways to stay healthy. Here are five simple ways to keep your heart strong and thriving.

1. Stay Active – Even in Small Ways

You don’t need hours at the gym to boost heart health—small, consistent movements throughout the day make a difference. Aim for 150 minutes of moderate weekly exercise, such as brisk walking, cycling, or even taking the stairs at work. If you're always on the move, short bursts of activity like stretching between shifts or walking during breaks can help keep your heart in top shape.

2. Eat Heart-Healthy Foods

Fueling your body with the right nutrients supports cardiovascular health. Focus on lean proteins, whole grains, and heart-friendly fats like avocados, nuts, and olive oil. Reduce processed foods and added sugars to maintain healthy cholesterol levels and blood pressure. Small changes—like swapping white bread for whole grain or adding more greens to your meals—can have a lasting impact.

3. Manage Stress and Prioritize Self-Care

Stress is a silent contributor to heart disease, and healthcare professionals often experience high-pressure situations. Finding ways to unwind is essential. Try deep breathing exercises, short mindfulness moments, or simple self-care routines like listening to music or taking a few minutes to reset between shifts. A healthy heart starts with a healthy mind.

4. Monitor Your Blood Pressure and Heart Rate

High blood pressure is often called the silent killer because it can go unnoticed until it leads to serious complications. Stay proactive by monitoring your blood pressure regularly and knowing your heart rate. For adults, a normal blood pressure level is around 120/80 mmHg, and a healthy resting heart rate ranges from 60-100 beats per minute. If something feels off, don’t ignore it—early detection is key.

5. Quit Smoking and Limit Alcohol Intake

Smoking damages blood vessels and raises your risk of heart disease. If you’re a smoker, quitting is one of the best things you can do for your heart. Additionally, moderate alcohol consumption (one drink per day for women, two for men) helps maintain heart health. Making small adjustments to these habits leads to long-term benefits.

Take Charge of Your Heart Health

Your heart works hard for you—return the favor by making heart-conscious choices every day. This American Heart Month, let’s commit to small, sustainable changes that lead to a stronger, healthier future. At Accountable Healthcare, we believe in taking care of those who take care of others, and that starts with prioritizing your well-being.

Stay heart-healthy, stay strong, and keep making a difference!