AUBURN UNIVERSITY, Ala. — Thanks to Valentine’s Day, hearts abound as festive February decor. Beyond just decoration, hearts also come to mind because February is American Hearth Month.

First commemorated in 1964, American Hearth Month is now supported by the American Heart Association and the National Heart, Lung and Blood Institute. During February, both groups work to raise awareness of heart disease risk factors and ways to improve personal heart health. Additionally, Feb. 6 is National Wear Read Day to highlight the need for greater awareness of women’s cardiovascular health.

Carol Connell, a health and wellness specialist with Alabama Extension at Auburn University, said learning about heart health is especially important in Alabama.

“A 2024 report from the Centers for Disease Control and Prevention ranked 49 states on prevalence of heart disease, and Alabama came in at No. 45,” Connell said. “Also, heart diseases are the No. 1 cause of death in Alabama at 375.4 deaths per 100,000. The only way to reverse these statistics is for Alabamians to gain a better understanding of their risk factors and manage what they’re able.”

Heart Disease Risk Factors

Connell said heart disease risk factors can largely be separated into two groups. Nonmodifiable factors are ones that cannot be influenced or changed by behaviors or medications. Those include family history, ethnicity, age or sex. Conversely, modifiable risk factors can be influenced or changed. These include diet, obesity, physical inactivity and cigarette smoking.

“Certain risk factors could fall into either category,” Connell said. “Those include diabetes, hypertension and dyslipidemia, which is a high level of a certain cholesterol in the blood. Once these are diagnosed, they must be managed to reduce the risk of heart disease events. Also, heart disease risk factors are additive. The more factors one has, the higher the risk for heart disease.”

Lack of Warning Signs

Knowing personal risks is important because common heart diseases often do not have any early warning signs. Connell said these diseases include hypertension — also known as high blood pressure — and atherosclerosis, which is a buildup of fats and cholesterol along artery walls.

“With atherosclerosis, there are no symptoms until the arteries have become so narrowed by plaque buildup that blood has a hard time reaching organs or legs,” Connell said. “Then, a person may experience chest pain with physical exertion or leg pain when walking.”

Blocked arteries can lead to heart attack and stroke.

“If someone finds out from a routine exam that they have hypertension or has gained unwanted weight that increases their blood pressure and cholesterol, it is important to follow established guidelines and any prescribed medication to help bring the levels back into a normal range,” Connell said.

Taking Control of Heart Health

Connell said the good news is that people can take steps to reduce their modifiable risk factors.

“Diet and exercise are the foundation for improving heart health,” Connell said. “The American Heart Association recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity weekly. Be sure to add muscle strengthening activity at least two days a week. For people who have not done much physical activity in a while, check with a doctor first. If the doctor agrees, start slowly and increase the amount and intensity of physical activity over time.”

For a more heart-healthy diet, the American Heart Association recommends the following guidelines:

• Eat a wide variety of fruits and vegetables.
• Include mostly whole grains rather than refined grains.
• Enjoy healthy sources of proteins such as nuts, legumes, fish and seafood, lean meats, poultry and low-fat dairy. Keep saturated fat intake at less than 10% of calories per day.
• Use liquid vegetable oils such as canola, olive, soybean, corn and sunflower. This can also help to keep saturated fat intake to less than 10% of daily calories.
• Limit ultra-processed foods, such as chips or snack cakes.
• Lower intake of added sugars to represent less than 6% of calories per day.
• Avoid salt or use a small amount. In its place, use salt-free spices.
• Limit or stop consuming alcohol.

Additional Information

Connell and other Alabama Extension educators are developing a new series on healthy living that will incorporate American Heart Association guidelines and include recipe suggestions with healthier ingredient substitutions. While this resource is expected to be released later in 2026, those interested can find more information on leading a healthier life by visiting aces.edu and using the search function.