By Kevin Lyon, D.O., Buffalo Medical Group Primary Care

February marks American Heart Month—a great time to focus on your heart health. Heart disease is the top cause of death in the U.S., making up one in five deaths. While high blood pressure and high cholesterol are major risk factors, both can be managed with smart lifestyle changes. Here are some tips.

Lower your blood pressure by adopting the DASH diet to reduce sodium.

The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, low-fat dairy, magnesium, potassium, and calcium, and has been proven effective for lowering blood pressure. Aim to keep sodium intake below 2.3 grams a day (about one teaspoon of salt), or even 1.5 grams if you have hypertension.

Lose excess weight and watch your waistline.

Shedding even a few pounds can significantly lower your blood pressure—about 1 mm Hg per kilogram lost. For men, a waist over 40 inches, and for women, over 35 inches, increases risk.

Stay physically active.

Regular exercise, like 30 minutes most days, can lower blood pressure by 5–8 mm Hg. Mix aerobic and strength training for the best results.

Limit alcohol, caffeine, and stress.

According to Medical News Today, Healthline, and Johns Hopkins Medicine, reducing alcohol consumption, controlling caffeine intake, managing stress, quitting smoking, and practicing relaxation techniques like meditation or deep breathing can also help lower blood pressure.

To manage cholesterol, include exercise and heart-healthy foods in your diet.

Cardio exercises like brisk walking, running, cycling, swimming, and resistance training can reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. High-intensity interval training (HIIT) is especially effective. Choose heart-healthy foods such as whole grains (oats and barley), legumes, fruits, vegetables, nuts, seeds, lean proteins, and healthy oils (olive and canola), while cutting back on saturated fats, red meats, and trans fats.

Exercise makes a difference. It strengthens your heart and blood vessels.

Regular activity boosts cardiac output, lowers blood pressure, and improves circulation. Exercise also helps reduce risk factors by controlling blood sugar, insulin levels, weight, triglycerides, and inflammation, while increasing HDL cholesterol. Exercise also improves mental health and longevity, while decreasing stress, depression, and cognitive decline, and increasing daily energy and stamina. The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise each week, along with 2 days of strength training. Even brief bursts of activity count toward the total.

February is the perfect time to adopt heart-healthy habits that protect your most vital organ. By controlling blood pressure, lowering cholesterol, and staying active regularly, you’re not just observing American Heart Month—you’re building a strong foundation for lifelong cardiovascular health.

Buffalo Medical Group Primary Care is accepting new patients at all locations. Call 716-656-4471 to schedule an appointment.