February is American Heart Month, and because heart disease is the leading cause of death in North Carolina, it’s an important time to prioritize heart health. Research by the National Institute of Health shows that lifestyle factors play a significant role in cardiovascular health, which means the choices we make every day can have real impact.
“What I see every day in my practice is that people often feel overwhelmed by the idea of addressing their heart health,” says Hemalee Patel, DO, Senior Medical Director for Cardiometabolic Health at Amazon One Medical. “But the truth is, you don’t need to overhaul your entire life overnight. Small, consistent changes in how you eat, move, sleep, and manage stress can make a significant difference, especially for people managing other related chronic conditions like high blood pressure or diabetes.”
Why Heart Health Matters Even More When You Have a Chronic Condition
If you’re living with a chronic condition, paying attention to your heart health is essential. According to the CDC, nearly 47% of U.S. adults have hypertension. When conditions like high blood pressure, diabetes, and obesity go unmanaged, they can lead to cardiovascular risks.
“Chronic conditions and heart health are deeply interconnected,” explains Dr. Patel. “The silver lining is that the same healthy habits that protect your heart also help manage these conditions, so every positive change you make has a multiplying effect on your overall health.”
Five Heart-Healthy Habits to Start Today1
The connection between daily habits and heart health is powerful, but you don’t need to tackle everything at once. Here are five evidence-based strategies that can make a real difference, whether you’re looking to prevent heart disease or manage existing conditions.
1 – Rethink Your Plate: Add colorful fruits and vegetables, whole grains, and incorporate non-processed plant-based proteins to your meals. Replace saturated fats with healthier options like olive oil, avocados, nuts, and fish. Research shows a diet high in fiber can be as effective as taking hypertension medications.
2 – Get Moving – Your Way: Just 30 to 60 minutes of moderate activity most days can lower blood pressure significantly. Find movement you enjoy—gardening, dancing, walking, or sports—and start where you are.
3 – Prioritize Sleep: People who sleep five hours or less per night are at higher risk of high blood pressure. Stick to a consistent sleep schedule, get natural light during the day, and keep your bedroom cool, dark, and quiet.
4 – Manage Stress Intentionally: Chronic stress leads to cardiovascular problems and unhealthy behaviors. Try box breathing, daily walks, meditation, yoga, or unplugging from screens for 10-15 minutes each day.
5 – Be Mindful with Alcohol: If you drink, moderation means up to one drink per day for women and men over 65, and up to two drinks per day for men 65 and younger.
While these habits are effective on their own, they’re even more powerful when integrated into a comprehensive care plan, especially for those managing chronic conditions. Working with a primary care provider, like One Medical, who understands your full health picture can help you develop a health plan, track your progress over time, and adjust your approach as your health evolves. For people with conditions like hypertension or diabetes, this kind of ongoing, personalized support can be the difference between managing symptoms and actually improving underlying health markers.
Hear from a Provider in The Triangle
“Although heart disease is one of the leading causes of death in North Carolina, it’s often preventable with intentional lifestyle changes. I believe heart health starts with consistent movement, nourishing nutrition, and habits that patients can realistically maintain. Every person’s risk factors and goals are different, which is why I focus on individualized care and ongoing support. When patients feel supported and empowered and have access to the right resources, meaningful and lasting improvements are absolutely achievable.” – Ashley Greer, FNP-BC, Raleigh-Durham Office Medical Director, One Medical.
Where to Get Support in The Triangle
Whether you’re managing an existing chronic condition or want to prevent future health problems, this Heart Month is the perfect time to take that first step.
Through One Medical, patients have the option to schedule an annual wellness visit to discuss preventive care. They can also book a problem-based visit to address issues such as weight management, chronic conditions, or other symptoms.
One Medical has offices in The Triangle in collaboration with Duke Health, at Brightleaf Square, Cary – Fenton, North Hills, Raleigh Village, and Wake Forest. Providers offer same- or next-day appointments, chronic condition management, and personalized guidance to help you build sustainable healthy habits. To learn more or schedule a visit, health.amazon.com.
Citations:
- From the Amazon One Medical Impact Program
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