Every February, American Heart Month invites us to pause and check in with something we often take for granted: our hearts. At University Medical Center of El Paso (UMC), we see firsthand how heart health shapes not only how long we live, but how well we live. The good news? Protecting your heart doesn’t require a total lifestyle overhaul. Real change often begins with simple choices you can make today.
Why Heart Health Matters
Heart disease remains a serious public health challenge. According to the U.S. Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. In 2023 alone, 919,032 people died from cardiovascular disease, accounting for nearly one in every three deaths nationwide. These numbers are sobering—but they also underscore how powerful prevention can be.
Understanding Risk Factors
Heart disease doesn’t happen overnight. It develops over time and is influenced by a mix of factors, some of which we can’t change, and others we can.
According to Pulse Heart Institute, non-modifiable risk factors include:
- Age (men 45 and older; women 55 and older)
- Family history of premature heart disease in a first-degree relative (before age 55)
Modifiable risk factors include:
- Elevated blood pressure
- Type 2 diabetes
- Tobacco use
- Elevated cholesterol
Focusing on modifiable risks gives us an opportunity to take control of our heart health, one step at a time.
How to Improve Your Heart Health
Research-backed lifestyle choices make a real difference:
- Move more. Even small increases in physical activity improve cardiovascular and mental health.
- Eat with intention. Heart-healthy eating patterns emphasize fruits, vegetables, whole grains, and lean proteins.
- Avoid tobacco and vaping. Smoking damages arteries, and emerging research links vaping to lung injury and high nicotine exposure.
- Manage blood pressure. The American Heart Association (AHA) reports that deaths related to high blood pressure rose 65.6% in the last decade.
- Prioritize sleep. According to AHA, poor sleep is associated with increased abdominal fat and higher calorie intake.
Each of these areas matters, but trying to fix everything at once can feel overwhelming. That’s why starting small works.
Simple Things You Can Do Today
Heart health doesn’t begin with perfection. It begins with one doable step:
- Add one more vegetable to your plate today (work toward five servings a day).
- Park a little farther away to build movement into your routine.
- Swap late-night snacks for fruits and vegetables.
- Prep veggies ahead of time so healthy choices are easy.
- Pause for a moment in your day to take a deep breath and reset.
American Heart Month is a reminder, not a deadline. At UMC El Paso, we encourage our community to focus on small, consistent changes, that can lead to stronger hearts tomorrow.
It is important to monitor your health regularly to prevent, detect, and manage potential risks. At University Medical Center of El Paso (UMC), our health professionals are here to support your overall well-being. Call (915) 521-7979 today to schedule an appointment, or visit umcelpaso.org to learn more.
