So much of our time is spent taking care of others — children, family, friends. It’s Heart Month, and that should serve as a reminder of how important it is to make space for yourself as well. Giving your heart a little extra attention now can make a meaningful difference down the road.
Cardiovascular disease remains the leading cause of death in the United States, and many risk factors develop quietly. Often, symptoms don’t appear until the condition has progressed and is more difficult to treat, underscoring the importance of being proactive about heart health.
Tips to maintain heart health
Taking care of your heart doesn’t have to be complicated. It’s often the small, everyday choices that make the biggest impact over time.
· Eat with your heart in mind: Fill your plate with whole, minimally processed foods (i.e. lean proteins, fresh fruits and vegetables) whenever possible. You can lower your risk by cutting back on highly processed foods that contain saturated fats, sugars and other additives.
· Move your body regularly: Staying active is one of the best things you can do for your heart. The American College of Cardiology recommends aiming for 150 minutes of physical activity each week. Though it might seem like a lot, breaking it into smaller, manageable chunks, such as 30 minutes a day most days, can make it achievable. The goal is simply to get your heart rate up and keep your body moving.
· Don’t skip your annual checkups: Regular screenings play a powerful role in prevention. Many heart‑related issues can be detected before you feel any symptoms at all, providing you and your care team with the opportunity to manage them early and protect your long‑term health.
Supporting your heart beyond the basics
Diet, exercise and regular screenings are essential, but they’re only part of the picture. Managing stress and getting adequate sleep are just as important, though they’re often overlooked.
Chronic stress and ongoing sleep deprivation can contribute to elevated cortisol levels and increased inflammation in the body. Over time, both can raise the risk of cardiovascular disease. Prioritizing rest, finding healthy ways to manage stress and giving your body time to reset can pay off in the long run.
How technology can help
Advances in technology are making it easier than ever to stay informed about heart health. Wearable devices, such as smartwatches, can help track heart rate, rhythm changes and other indicators that may signal a concern.
Frequently, patients come to my clinic after their device notifies them of a new potential cardiac issue, sometimes leading to an earlier diagnosis than would have otherwise occurred. For those who are interested and able, wearable technology can help proactively keep an eye on heart health, and start important conversations with a provider sooner.
Caring for the Napa community
To increase survival from sudden cardiac arrest (the sudden loss of all heart activity) Via Heart Project and Queen of the Valley’s Community Health department in partnership with Queen of the Valley Foundation have partnered to provide and maintain automated external defibrillator (AED) units at various local businesses and other locations as part of the Queen’s HeartSafe program. The program also offers CPR/AED training. The AED program will be expanded in 2026 due to the generosity of a private donor.
Know your risk
One of the best ways to prioritize your heart health is to see your primary care provider regularly. If your provider thinks you may be at risk for heart problems or benefit from consulting with a specialist, they can refer you to a cardiologist. As another proactive step, you can take Providence’s 3-minute heart health quiz to better understand any potential risks. It’s time to take control of your heart health!
Lily Chen, M.D. is an interventional cardiologist with Providence Medical Group in Napa.
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