February— the month of love and romance. But beyond that, February is all about the heart. Known as American Heart Month, February honors self-love, heart health, and overall well-being. This makes it the perfect time to learn about heart-healthy lifestyles and how caring for yourself is one of the most meaningful acts of love you can practice.
Cardiovascular disease is the leading cause of adult deaths in the United States (NHLBI). For women, it takes first place for cause of death, and is responsible for 1 in 3 female deaths each year (Go Red). Growing research shows that heart disease can be prevented when emotional well-being and heart health are prioritized. But what does self-love really look like?
Heart health is shaped every day by how we move, how we manage stress, how we connect with others, and how we find meaning in our lives. When we reframe these choices as acts of self-care instead of chores, they become simple yet powerful tools for improving quality of life and lowering the risk of cardiovascular disease.
Physical: Physically, self-love looks like movement, nutrition and consistency.
Get Regular Check-Ups: Check your blood pressure regularly so you can quickly notice any changes or warning signs before they become a bigger issue.
Move Your Body: Move your body regularly. Go for a walk. Take the stairs. Stretch your arms. Dance to your favorite song. All of these conscious efforts of movement not only elevate your mood, but they also strengthen your heart and improve circulation.
Fuel Your Body: Ask your doctor if the DASH Diet (Dietary Approaches to Stop Hypertension) is appropriate for you. This nutritional plan is a flexible and well-balanced approach to eating, emphasizing vegetables, fruits, whole grains, fish and poultry while avoiding food with high levels of fat, sodium and sugar (NIH).
Nourishment is more than just balanced meals, it includes staying hydrated, getting enough sleep, and chasing consistency over perfection.
Emotional: Emotionally, self-care includes putting yourself first.
Manage Your Stress:
Deep breathing, mindfulness exercises and physical exercises are daily ways you can better manage your stress. Try this deep breathing exercise: Put both hands at your sides. Inhale slowly and deeply through your nose for 4 seconds. Hold the air in your lungs for 7 seconds. Gently exhale through your mouth for 8 seconds. Repeat at least 4 times, each time, bringing your attention closer to your breath and the sensations you feel in your body.
Do More of What You Love:
Whether it’s painting, playing piano, writing in a journal, or listening to your favorite album on repeat, doing what you love is a simple but powerful way to give your nervous system a break, improve emotional resilience, and create little moments of joy.
Social: Socially, self-love reminds us we are not alone, and we don’t have to do life alone. Social connection supports both mental well-being and heart health by reducing stress and creating a sense of safety and belonging.
Prioritize Connection: Humans are hard-wired for connection. Spending intentional time with people who make you feel supported, understood, and valued is good for your heart. Having strong relationships with people you trust can reduce stress, improve your mood, and support heart health. As you read this, does someone come to mind? This is your sign to reach out to them!
Make Time for Laughter: Laugh hearty and often. Watch your favorite comedy, go see a local comedian with a friend, or laugh at shared stories over a meal. Laughter with others helps reduce stress and strengthen connection.
Spiritual: Spiritually, self-love supports inner calm and resilience by helping you find your center, feel grounded and connect to something larger than yourself.
Be Mindful: Practicing gratitude, prayer, meditation, and/or mindfulness are all simple ways you can create a sense of peace and inner balance each day.
Get Outside: Connecting with nature can help quiet your mind and promote time for self-reflection and self-discovery. If you live in Arizona and going outside is not an option in the summer months to come, go outside in your mind. Try this visualization exercise: Close your eyes. Take a slow breath, and imagine yourself in a peaceful place out in nature. Feel the warmth of the sun on your face. Listen to the gentle sound of birds around you. Feel the light breeze of wind on your skin. Notice your body slowly relaxing with each breath you take.
This February, let’s redefine love. Caring for your physical, emotional, social and spiritual well-being isn’t selfish, it’s preventative, empowering and necessary. When you love your heart through daily acts of self-care, you’re not only improving the quality of your life today, you’re protecting your heart and your health for the years to come. Remember: Love starts with you.
Did you know? Friday, February 6 is National Wear Red Day®. Wear red to raise awareness of heart health.
About the author:
Resources
Go Red for Women. (n.d.). The facts about women and heart disease. American Heart Association. https://www.goredforwomen.org/en/about-heart-disease-in-women/facts
National Heart, Lung, and Blood Institute [NHLBI]. (n.d.). National Wear Red Day® & American Heart Month. https://www.nhlbi.nih.gov/education/american-heart-month
National Institute of Health [NIH]. (2025). DASH Eating Plan. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan
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