Simple habits that support a healthier heart

uknow.uky.edu · Feb 23, 2026 · Collected from GDELT

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Jacob Wackerhausen, iStock/Getty Images Plus The University of Kentucky Public Relations & Strategic Communications Office provides a weekly health column available for use and reprint by news media. This week’s column is by Nouran Sorour, M.D., associate professor of internal medicine in the UK College of Medicine and cardiologist at UK HealthCare’s Gill Heart & Vascular Institute. LEXINGTON, Ky. (Feb. 23, 2026) — February is American Heart Month, a reminder that heart health is built through the small, everyday choices we make. Many heart disease risk factors can be reduced through healthy habits. This Heart Month, focus on realistic, sustainable steps that support a stronger heart for you and your family. Eat smart for a healthy heart Fill half your plate with fruits and vegetables. Choose whole grains over refined grains. Swap sugary drinks for water or unsweetened beverages. Limit processed foods high in sodium and saturated fats. Include heart-healthy fats like avocado, nuts and olive oil. Add more movement into your routine Aim for at least 150 minutes of moderate exercise each week. Take the stairs instead of the elevator. Add in family walks after dinner. Incorporate strength training twice a week. ​Daily choices that strengthen heart health Get seven to nine hours of sleep each night. Manage stress with mindfulness, yoga or meditation. Avoid smoking and limit alcohol intake. Schedule routine check-ups with your health care provider. Healthy habits start at home When parents stay active, kids are more likely to build healthy heart habits. Limiting screen time and encouraging active play supports balanced, heart healthy routines. Eating meals together supports healthier food choices and long-term nutrition habits. Consistent bedtimes help kids regulate sleep, improve focus, mood and heart health. Women and Heart Disease Heart disease is the leading cause of death in women, yet it is often under-recognized. Women may experience symptoms such as shortness of breath, fatigue, nausea or jaw/back pain, not just chest pain. Risk increases after menopause. Pregnancy-related conditions like high blood pressure or gestational diabetes raise future heart risk. Make heart-healthy habits part of your life Start small: Add one new habit each week. Plan ahead: Prep healthy food in advance for easy snacking and meals. Make it social: Do physical activity or cook heart healthy meals together as a family. Set reminders: Set phone alerts for hydration, movement and bedtime. Track progress: Keep a journal or use an app to monitor exercise, meals and sleep. Celebrate wins: Track progress and celebrate milestones. As a cardiologist, I often remind patients that heart health is a lifelong investment. The small, consistent decisions we make each day determine our long-term cardiovascular future. This American Heart Month, commit to one meaningful habit and let it be the start of lasting change. UK HealthCare is the hospitals and clinics of the University of Kentucky. But it is so much more. It is more than 10,000 dedicated health care professionals committed to providing advanced subspecialty care for the most critically injured and ill patients from the Commonwealth and beyond. It also is the home of the state’s only National Cancer Institute (NCI)-designated Comprehensive Cancer Center, a Level IV Neonatal Intensive Care Unit that cares for the tiniest and sickest newborns and the region’s only Level 1 trauma center. As an academic research institution, we are continuously pursuing the next generation of cures, treatments, protocols and policies. Our discoveries have the potential to change what’s medically possible within our lifetimes. Our educators and thought leaders are transforming the health care landscape as our six health professions colleges teach the next generation of doctors, nurses, pharmacists and other health care professionals, spreading the highest standards of care. UK HealthCare is the power of advanced medicine committed to creating a healthier Kentucky, now and for generations to come.