February is American Heart Month

February is American Heart Month, and while it’s a good idea to care for our hearts every day of the year, now is a particularly great time to focus on holistic ways to combat heart disease. 

According to the World Health Organization, cardiovascular diseases are the No. 1 cause of death globally. Here are a few ways to give your heart a little extra love:

Choose heart-healthy foods.

Uncontrolled high blood pressure is the leading cause of heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC). Control your blood pressure naturally with foods such as oats, fruits and vegetables including kiwi and spinach, probiotic-rich yogurt and even dark chocolate.

Sweat it out.

It’s no secret that exercise has been linked to heart health, and the American Heart Association recommends at least 150 minutes per week of moderate exercise, 75 minutes of vigorous activity, or a combination of both. Exercise can include anything from walking to dancing to yoga—choose the one that speaks to you so you'll stick with it.

Just breathe.

Adding a little Zen to your daily routine might just extend your life. Meditation is just one way to feed your soul—and there’s research to back up its benefits. A 2012 study found that African-Americans with heart disease who practiced transcendental meditation regularly were 48 percent less likely to have a heart attack, stroke or die than those who attended a health education class over more than five years.

Get some rest.

If you’re a troubled sleeper, you’re not alone. With all the technology at our disposal, it can be difficult to turn off our computers and our minds at night. Unfortunately, poor sleep can take a toll on our hearts. Lack of sleep, especially when it’s chronic, has been associated with high blood pressure and heart disease. To help get a good night's rest, avoid caffeine late in the day, exercise regularly and stick to a sleep schedule to keep your body’s clock running smoothly.