February is Heart Health Month, a time to focus on the well-being of your most vital organ. Heart disease remains the leading cause of death in the U.S., but the good news is that many cases can be prevented through simple lifestyle changes. Studies suggest that up to 80% of cardiovascular disease cases are preventable through diet, exercise, and other heart-healthy choices [1]. By making intentional choices each day, you can support your heart and overall well-being for the long term.
Here are science-backed steps to take control of your heart health:
1. Prioritize Quality Sleep
Lack of sleep is associated with an increased risk of high blood pressure, obesity, and heart disease [2]. Poor sleep disrupts the body's ability to regulate stress hormones, which can negatively affect cardiovascular function.
- Aim for 7-9 hours of sleep per night
- Maintain a consistent sleep schedule
- Avoid caffeine and nicotine before bedtime
- Exercise regularly, but not within 2-3 hours of sleeping
2. Follow a Heart-Healthy Diet
Your diet plays a major role in maintaining healthy cholesterol and blood pressure levels. Research shows that a balanced intake of lean proteins, fiber, and healthy fats supports cardiovascular health and reduces inflammation [3].
- Choose lean proteins like fish, poultry, and plant-based sources
- Incorporate fiber-rich whole grains, fruits, and vegetables
- Limit saturated fats, sodium, and added sugars
- Swap processed snacks for fresh fruit, raw veggies, or unsalted nuts
In addition to a nutritious diet, collagen supplements with added vitamin C support vascular health and arterial elasticity, helping to promote circulation and heart function [4]. Collagen Belly Burn is an excellent source of 100% daily value of vitamin C, essential for maintaining healthy collagen levels in blood vessels.
3. Maintain a Healthy Weight
Excess weight increases the risk of heart disease, type 2 diabetes, and high blood pressure [5]. Maintaining a healthy weight reduces the strain on your heart and helps keep blood vessels functioning properly.
- Eat nutrient-dense, whole foods instead of processed snacks
- Stay hydrated with water rather than sugary beverages
- Engage in at least 150 minutes of moderate exercise per week
- Track your daily food intake to build mindful eating habits
4. Stay Active
Regular physical activity improves circulation, lowers blood pressure, and strengthens the heart muscle [6]. Even small increases in movement throughout the day can improve cardiovascular health.
- 150 minutes of moderate exercise per week (e.g., brisk walking, cycling)
- Incorporate strength training twice a week to build muscle and improve circulation
- Reduce sedentary time—stand up, take breaks, and walk more
- Short on time? Even 10-minute activity bursts throughout the day add up
5. Quit Smoking for Good
Smoking damages blood vessels, raises blood pressure, and increases the risk of heart disease and stroke [7]. Even occasional smoking can negatively impact your heart.
- Choose a quit date and create a plan
- Talk to a doctor about medications and support programs
- Join a smoking cessation group for accountability
- Call 1-800-QUIT-NOW or visit smokefree.gov for support
6. Manage Cholesterol Levels
High cholesterol contributes to plaque buildup in arteries, increasing the risk of heart attacks and strokes [8].
- Reduce intake of saturated fats
- Limit alcohol consumption to recommended levels (1 drink per day for women, 2 for men)
- Get cholesterol levels checked regularly
Studies suggest that collagen peptides may help support arterial structure and contribute to healthy cholesterol metabolism, making it a beneficial addition to a heart-conscious lifestyle [9].
7. Control Blood Sugar Levels
Unstable blood sugar levels increase inflammation and damage blood vessels, raising the risk of cardiovascular disease [10].
- Eat whole, nutrient-dense foods instead of processed carbohydrates
- Choose complex carbs (e.g., whole grains, legumes) to stabilize blood sugar
- Monitor glucose levels as recommended by your doctor
8. Manage Stress for a Stronger Heart
Chronic stress contributes to high blood pressure, increased inflammation, and poor heart health [11]. Learning to manage stress can improve both mental and cardiovascular well-being.
- Try deep breathing exercises, meditation, or yoga
- Stay socially connected with friends and loved ones
- Participate in activities that promote relaxation and joy
9. Monitor Blood Pressure Regularly
High blood pressure, or hypertension, significantly increases the risk of heart disease. Nearly 50% of U.S. adults have high blood pressure, but many are unaware of it [12].
- Monitor blood pressure regularly (goal: below 130/80 mmHg)
- Use a home blood pressure monitor for routine tracking
- Keep a log of blood pressure readings for doctor visits
- Reduce sodium intake and focus on hydration
Collagen, when combined with healthy lifestyle habits, has been studied for its role in supporting vascular flexibility and reducing arterial stiffness—both important for maintaining optimal blood pressure levels [13].
10. Prioritize Self-Care & Social Support
Emotional well-being directly affects heart health. Studies show that positive social connections improve adherence to heart-healthy habits and reduce stress-related cardiovascular risks [14].
- Set small, daily self-care goals
- Stay on top of medical checkups and screenings
- Surround yourself with encouraging friends and family
- Join a fitness class or support group for motivation
Make Heart Health a Priority This February!
Taking small steps toward a heart-healthy lifestyle can significantly lower the risk of cardiovascular disease and improve overall well-being.
Adding Collagen Belly Burn to your daily routine provides 100% daily vitamin C, an essential nutrient for supporting arterial strength, circulation, and vascular health—key components of a healthy cardiovascular system.
For more information on heart health, visit HeartTruth.gov.
Your heart works for you—now it’s time to work for your heart!