Contact Arosa’s Care Management team here to learn more about how we can support you in your heart health journey.

February is American Heart Month, and there’s no better time to focus on keeping your heart in top shape. Heart disease remains the leading cause of death in the U.S., yet there are many steps you can take to help prevent it. From diet and exercise to stress management and routine checkups, small changes can have a big impact. Below are seven practical tips to put you on the path to a healthier heart—plus how partnering with a care manager through Arosa’s Care Management offering can keep you supported every step of the way.

A balanced diet is crucial for reducing your risk of heart disease. Focus on incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats like avocados and nuts. Consider cutting back on saturated and trans fats by swapping in foods like olive oil instead of butter. Small changes—like trading white bread for whole-grain bread or using herbs for seasoning instead of salt—can make a noticeable difference over time.

How a Care Manager Helps:
An Arosa care manager can coordinate with dietitians or nutritionists to create a meal plan tailored to your preferences and health goals. They can also suggest easy, heart-friendly snack ideas or grocery tips so you stay on track.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, biking, or swimming. If that seems daunting, break it up into 10- to 15-minute segments throughout the day. Regular exercise strengthens the heart, helps control weight, and can even improve your mood.

How a Care Manager Helps:
Your care manager can help schedule exercise classes, set up safe home workout routines, or find local community programs that keep you motivated and moving.

High blood pressure is one of the top contributors to heart disease. Make sure to get regular blood pressure checks, and if needed, manage it through diet (lower sodium, more potassium-rich foods), exercise, stress reduction, or medication as prescribed by your healthcare provider.

How a Care Manager Helps:
They can track your blood pressure readings, ensure you have the right monitoring tools at home, and communicate with your healthcare team about any changes or concerns.

Chronic stress can take a toll on your cardiovascular system. Try adopting stress-relief techniques like deep breathing, yoga, meditation, or journaling. Even a few minutes of mindfulness each day can lower cortisol levels and benefit your heart.

How a Care Manager Helps:
A care manager can connect you with local resources, such as support groups or mindfulness classes, and provide regular check-ins to help you stay accountable for your stress-management goals.

Smoking significantly raises your risk of heart disease. If you smoke, consider talking to your doctor about cessation programs or aids that can help you quit. If you drink alcohol, do so in moderation—typically, that means up to one drink per day for women and two for men.

How a Care Manager Helps:
They can help locate and arrange reputable smoking cessation programs or community support groups, making it easier to take and maintain those crucial first steps to quit.

Routine screenings for cholesterol, blood pressure, and other risk factors are vital. If you have a family history of heart disease or other risk factors like diabetes, discuss these with your healthcare provider to create a personalized prevention plan.

How a Care Manager Helps:
Care managers can schedule medical appointments, remind you of upcoming screenings, and keep all relevant health information organized, ensuring your care team has a complete picture of your heart health.

Sleep is the body’s time to repair and recharge. Aim for seven to nine hours each night. Poor sleep can contribute to high blood pressure and weight gain, further increasing heart disease risk.

How a Care Manager Helps:
They can provide practical tips to improve sleep hygiene, help create a nighttime routine that promotes better rest, and coordinate with healthcare professionals if there are concerns about sleep disorders.

By embracing these healthy habits, you can take meaningful steps to protect your heart now and for years to come. Remember, prevention is key—start small, stay consistent, and encourage your loved ones to join you on the journey.

And if you need extra support, consider partnering with an Arosa Care Manager. They’ll help you navigate everything from dietary adjustments to scheduling checkups, ensuring you have the resources, guidance, and encouragement you need to stay heart-healthy.

Click the button below, and we will get an Arosa Care Advocate to contact you to learn more about how we can support your healthy heart journey.