February is Heart Health Month, a time to focus on the importance of cardiovascular wellness and raise awareness about heart disease, which, according to the World Health Organization (WHO, 2024), remains the leading cause of death worldwide. 

Louise Malone, our Manager of Fitness Engagement here at The Y (she’s also our resident Trainer Educator), has provided us with some expert knowledge on the topic, and the good news is: Heart disease is largely preventable. In fact, 80% of premature heart disease and strokes can be avoided through healthy lifestyle choices (Heart and Stroke Foundation of Canada, 2024). 

The biggest risk factors for heart disease are:

• A sedentary lifestyle
• High blood pressure
• Elevated cholesterol levels (especially LDLs)
• Smoking

By quitting smoking, staying active, and making heart-healthy dietary choices, we can significantly lower our risk of heart disease. But these changes don’t just protect our hearts—they also improve mental health, sleep quality, and even lower the risk of diabetes and certain cancers.

So, where to begin? Louise, who holds a B.Phys.Ed. and Certificate of Sports Therapy from McGill University, has thoughtfully assembled some simple but effective (and well-researched!) steps you can take right now to keep your heart strong and healthy, well beyond February:

1. Incorporate Intervals

Adding short bursts (or intervals) of high-intensity effort to your workout can enhance cardiovascular fitness. Try incorporating four to five 30-second high-intensity intervals throughout a 30-minute cardio session. Work at a 7–8/10 intensity, then return to a steady pace for recovery. This improves cardiac perfusion, delivering extra oxygen and nutrients to the heart.

You can do this on a treadmill, stationary bike, elliptical, or rower. Need help setting up an interval workout? Ask our Sylvan Adams YM-YWHA training floor staff! You can also try a spinning or PowerWatts class, as most of our indoor cycling sessions incorporate interval training.

2. Practice Yoga, Meditation, and Breath Work

Managing stress is key for heart health. Activities like yoga, meditation, and breath work trigger the body’s relaxation response, helping to reduce blood pressure, lower cortisol (the stress hormone), and support mental clarity.

We offer several yoga classes at the Sylvan Adams YM-YWHA—check out our schedule here: Sylvan Adams YM-YWHA Group Fitness.

Prefer a more private self-guided meditation? We like these free online resources, great for before bed:

• Guided Sleep Meditation
• Breathwork for Stress Relief

3. Sweat with Others

Group fitness offers more than just a great workout—it helps combat social isolation, which is also a risk factor for heart disease. Join a fitness class or a walking group to stay active while building meaningful social connections.

Studies show that strong social ties can improve immune function (NIH, 2023). So, grab a friend and get moving! Check out our Group Fitness Schedule for even more options. 

Plus, for the month of February, share the Y with your friends and enjoy savings through our “Friends with Benefits” Promotion! When you join Y Fit with a friend or friends, you each receive a $50 credit, or a $100 credit if you sign up for the Y Health Club. Plus, new annual members will save 50% on the one time joining fee: https://ymywha.com/membership-form/

4. Prioritize Quality Sleep

We don’t want to stress anyone out, but lack of sleep, over time, can lead to high blood pressure, poor blood sugar control, and a weakened immune system (MedScape, 2023), all of which increase heart disease risk. It’s best to aim for 7.5–8 hours of sleep per night, which we realize can be tricky. The good news is, a little bit of daily physical exercise can go a long way when it comes to improving sleep quality, helping you fall asleep faster, and stay asleep longer. You can also try the meditations links above!

5. Munch on Heart-Healthy Foods

There are so many simple ways to incorporate heart-healthy foods into our diets. Here are some *chef’s kiss* options:

Super Sources of Soluble Fiber 

Soluble fiber binds to LDL cholesterol, helping remove it from the body. Foods rich in soluble fiber include:

• Legumes (chickpeas, black beans, lentils)
• Oats (whole, cooked varieties)
• Carrots, berries, pears, apples
• Brussels sprouts, flaxseeds, avocados

Pick Potassium-Rich Foods 

Potassium helps manage high blood pressure, but if you take medication for blood pressure, check with your healthcare provider first. Good potassium sources include:

• Leafy greens (spinach, kale, broccoli)
• Bananas, cantaloupe, oranges, tomatoes
• Squash, sweet potatoes, nuts, lentils
• Dairy and plant-based milks

6. Seek Out Support to Quit Smoking

Smoking damages the arteries, increasing the risk of heart attacks and strokes. But the good news is, it’s never too late to quit—and the benefits start immediately.

Most smokers attempt to quit five times before stopping for good, so don’t get discouraged. Your healthcare provider (HCP) can offer support and resources to help you quit for good.

Take Action Today!

Heart health isn’t about perfection—it’s about progress. Small, consistent changes can make a big impact over time.

Let’s take care of our hearts together 💙