February is American Heart Health Month, and with heart disease being the leading cause of death among working-age adults in the United States, it's an important time to raise awareness and reflect on what prevention looks like day-to-day.
Nearly half of all U.S. adults — about 121.5 million people — have some form of cardiovascular disease or a major risk factor. Despite those numbers, heart disease is largely preventable: an estimated 80% of risk factors are within a patient's control. Routine labs, preventive care, regular movement, a balanced diet, and stress management can each make a meaningful difference in long-term outcomes.
Here are five practical steps to protect your heart, and how CareATC can help make each one easier.
1. Know Your Numbers
The best place to start is knowing where you stand. Blood pressure, cholesterol, blood sugar, and body mass index (BMI) are the key baseline measurements that give you a clear picture of your risk profile, taking the guesswork and fear out of it.
For most adults, an annual screening covering these metrics is enough to track progress over time. Those with existing risk factors may need to check in more frequently. CareATC health centers offer convenient screenings and provider guidance on how to interpret and improve your results.
2. Move More Throughout Your Day
Protecting your heart doesn't require intense workouts or hours at the gym. It starts with simply moving more than you currently do. One in four U.S. adults sits for more than eight hours a day, and four in ten don't engage in moderate or vigorous exercise at all.
Small, consistent behavior changes go a long way. Setting a reminder to stand up every hour, taking a short walk after lunch, or choosing the stairs over the elevator can all add up. The goal for most adults is 150 minutes of moderate activity per week — roughly 20 to 30 minutes a day. Finding something you genuinely enjoy, whether that's walking, cycling, a team sport, or even active household tasks like gardening or shoveling, makes it much easier to stick with.
3. Eat Heart-Healthy Foods
What you eat has a direct impact on your heart health. Research consistently shows that a Mediterranean-style diet — one rich in fruits, vegetables, whole grains, nuts, seeds, fish, and poultry — can significantly reduce the risk of heart disease. Reducing sodium and added sugars is also important, especially for blood pressure management.
A simple way to start is by incorporating more whole foods: single-ingredient, minimally processed items that your body recognizes and uses well. Your CareATC provider can offer personalized nutrition counseling and meal planning support if you'd like more tailored guidance.
4. Manage Stress
Stress is one of the most overlooked factors in heart health. The connection between mental and physical wellbeing is real — chronic stress elevates blood pressure, disrupts sleep, and contributes to inflammation over time. Workplace stress in particular can compound these effects.
Practical techniques like deep breathing, journaling, and setting clearer work-life boundaries can help. Prioritizing sleep is equally important, as poor sleep is closely linked to increased cardiovascular risk. CareATC offers mental health support and stress management resources for patients who want structured help in this area.
5. Don't Skip Preventive Care
Perhaps the most impactful thing you can do for your heart is show up for routine care before something goes wrong. Annual physicals and screenings help you track key metrics over time, and early detection means the opportunity to make changes before a condition becomes serious.
Many risk factors, including high blood pressure and elevated cholesterol, can also be effectively managed with medication when lifestyle changes alone aren't enough. CareATC makes this easier by offering same-day appointments, onsite medications, and accessible costs, so there are fewer reasons to put it off.
How CareATC Makes Heart Health Easier
Your workplace health center can play a bigger role in your heart health than you might expect. By removing common barriers to care and offering continuity of care with providers who know your health history, CareATC puts prevention within reach.
If you're not sure where to start, try making one small change this week: prep a heart-healthy lunch, schedule your annual physical, or add a short walk to your day. Small, consistent steps are what lead to lasting results, and your onsite care team is here to support you along the way.
References:
American Heart Association News. (n.d.). Cardiovascular diseases affect nearly half of American adults, statistics show. www.heart.org. https://www.heart.org/en/news/2019/01/31/cardiovascular-diseases-affect-nearly-half-of-american-adults-statistics-show
Centers for Disease Control and Prevention. (2025b, September 17). FASTSTATS - leading causes of death. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
Mayo Foundation for Medical Education and Research. (2023, July). Mediterranean diet for heart health. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Prevention. World Heart Federation. (2024, January 25). https://world-heart-federation.org/what-we-do/prevention/
Scutti, S. (2018, November 20). Americans sit too much, CDC says . National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/search/research-news/7546/
