February is American Heart Month, a time to focus on cardiovascular health and the steps you can take to prevent heart disease. Heart disease remains the leading cause of death in the United States, but the good news is that up to 80% of cardiovascular diseases are preventable through lifestyle changes.
At Flagstaff Optimal Health & Weight Management, we specialize in cardiovascular risk reduction and medical weight management to help you achieve lasting wellness. Here’s what you need to know to keep your heart strong and healthy.
Many factors contribute to heart disease risk, including high blood pressure, high cholesterol, obesity, diabetes, smoking, and inactivity. Even if you don’t have symptoms, unchecked risk factors can increase the likelihood of heart attack, stroke, and other cardiovascular conditions.
If you haven’t checked your blood pressure, cholesterol, or blood sugar levels recently, now is the time to schedule a comprehensive cardiovascular screening.
Effective Strategies for Reducing Cardiovascular Risk
1. Adopt a Heart-Healthy Diet
The Mediterranean Diet is a great framework that embraces a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to improve heart health. If you’re struggling to prep healthy, balanced, and lean meals at home, then our OPTAVIA 5 & 1 Plan is also designed to help you reach a healthy weight while supporting heart health.
Our clinically proven meal plan program focuses on:
- Five small, balanced Fuelings daily to keep metabolism steady
- One lean & green meal packed with protein, healthy fats, and fiber
- Portion-controlled nutrition to prevent blood sugar spikes
- Guidance from a health coach for accountability and long-term success
By following the OPTAVIA 5 & 1 Plan, you’re not just losing weight—you’re building heart-healthy habits that can lower blood pressure, cholesterol, and inflammation. Not sure if it’s the right fit? Schedule a personalized consultation to see how it can work for you.
2. Engage in Regular Physical Activity
Exercise strengthens the heart, improves circulation, and lowers blood pressure and cholesterol. Aim for:
- 150 minutes of moderate-intensity exercise per week (brisk walking, cycling, swimming)
- Strength training twice a week to improve muscle tone and metabolism
- Daily movement to keep the body active and prevent sedentary habits
Even small changes, like taking the stairs instead of the elevator, can make a difference in long-term heart health. For more detail, read our recent post, “How Much Exercise Do I Actually Need?”
3. Maintain a Healthy Weight
Excess weight, particularly around the midsection, increases the risk of hypertension, diabetes, and heart disease. Sustainable weight loss strategies include:
- Personalized meal planning and nutrition coaching
- Regular exercise and movement tracking
- Metabolic assessments to identify hormonal imbalances
At Flagstaff Optimal Health & Weight Management, we offer medical weight management programs designed to help you reach and maintain a healthy weight.
4. Monitor Blood Pressure and Cholesterol Levels
High blood pressure and high cholesterol can go unnoticed for years, making routine screenings essential. Regular health checks allow for early detection and intervention.
We provide biometric testing and convenient $50 skin prick lab screenings to track your cholesterol levels, blood sugar, and inflammation markers—all of which contribute to overall cardiovascular health.
5. Quit Smoking and Limit Alcohol Intake
Smoking is one of the most significant risk factors for heart disease. If you smoke, quitting can immediately improve heart health and lower your risk of stroke and heart attack. If you’re having trouble quitting smoking, consider checking out the Arizona Ashline. They have plenty of resources and supportive services that may help.
Excess alcohol consumption can also contribute to high blood pressure and weight gain. Moderation is key—no more than one drink per day is recommended for women and two for men.
6. Manage Stress for Heart Health
Chronic stress increases cortisol levels, leading to inflammation, high blood pressure, and weight gain. Try these stress-reduction techniques:
- Mindfulness and meditation for relaxation
- Deep breathing exercises to lower heart rate and reduce anxiety
- Journaling or talking to a friend to process emotions
- Prioritizing sleep and self-care to maintain overall wellness
Reducing stress can have a direct positive impact on heart health and weight loss.
Schedule Your Heart Health Consultation Today
February is the perfect time to take control of your cardiovascular health. Whether you want to lose weight, lower your blood pressure, or improve your overall wellness, our team is here to help. Schedule an appointment today!
