Did you know that heart disease is the leading cause of death in the United States and here in Virginia?

Heart disease refers to a series of conditions that affect the heart. Most commonly, we hear about coronary artery disease (CAD), caused by a buildup of fatty deposits in artery walls, decreasing blood flow to the heart. Hallmark signs and symptoms of CAD include shortness of breath, fatigue, specifically upon exertion or exercise, and an overall lowered quality of life. If CAD is undiagnosed or left untreated, serious medical consequences can ensue including heart attack and death.

Other heart conditions that can be just as serious and potentially deadly include diseases of the heart leading to irregular heartbeats (arrhythmias) and/or dysfunction of the heart valves and heart muscles. Buildup of fatty plaques and dysfunctions of blood vessels can also impact other parts of the body (peripheral vascular disease) or impact the brain, leading to increased risk of stroke and death.

The intent of heart awareness month is to raise awareness regarding steps each of us can take as individuals or with loved ones to reduce our risk of illness and death. Many risk factors of heart disease are in our control, including our weight, diet, alcohol intake, inactivity, stress, and smoking. Others risk factors that are not biological include one’s economics, education, race, and access to healthy foods, transportation, and health resources.

“Devoting time every day to care for yourself can go a long way to protecting the health of your heart,” said Dr. Parham Jaberi, Health Services Director for the Fairfax County Health Department. “Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke.”

The National Heart, Lung, and Blood Institute recommends a simple strategy on how to incorporate actions into your daily routine.

Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep, or make a medication checklist. Then seek out support from others, even if it’s online or via a phone call, to help you stick to your goals.

Here are few self-care tips to try every day to make your heart a priority:

Self-Care Sunday

• Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday

• Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is a key to making positive change.

Tasty Tuesday

• Choose how you want to approach eating healthier. Start small by pepping up your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy products.

Wellness Wednesday

• Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke. Get ideas on how to keep fit and add movement into your life by visiting one of the Fairfax County Park Authorities parks or recreation centers. Spring classes are being advertised now in Parktakes.

Treat Yourself Thursday

• Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself.

Follow Friday

• Follow the Fairfax County Health Department or the Fairfax County Food Council to get local health information. Or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the Journal of the American Heart Association. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

Selfie Saturday

• Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.

Learn more in this Self-Care Tips for Heart Health fact sheet and visit hearttruth.gov to learn more about heart health.

Each year on the first Friday in February, the National Heart, Lung, and Blood Institute, The Heart Truth® and others around the country celebrate National Wear Red Day^® to bring greater attention to heart disease as a leading cause of death for Americans and steps people can take to protect their heart.