Enjoyable Ways to Manage Heart Health

Enjoyable Ways to Manage Heart Health

By Dale Mayo, January 28,2026

Heart disease facts and risk factors

February is Heart Health Month, and heart disease is the leading cause of death in the US with stroke as the fourth leading cause. Together, they account for over 25% of all deaths in the US[1] and one in three deaths in all women in the US.[2] Cardiovascular disease (CVD) is responsible for more deaths than cancer and accidental injury combined.[3] To call attention to CVD and to and allow experts to share best practices and broadcast the latest in CVD prevention, President Lyndon Johnson marked the first American Heart Month in 1964.[4]  

Through research, evaluation, and education, the medical community has helped its patient population see a decline in the annual number of CVD deaths. For several decades this was attributed to new medications (for blood pressure and cholesterol), decline in cigarette smoking, and surgical interventions (bypass surgery, stents). During the Covid-19 pandemic, the number of deaths from heart disease increased, but have now returned to pre-Covid levels.

Risk factors for heart disease include obesity, high blood pressure, diabetes, high cholesterol, and smoking. The key to preventing heart disease is getting appropriate health care and managing risk factors. While none of us are excited by medications and doctor visits, quite a lot of enjoyable activities can significantly reduce our risk factors. Key among these is exercise, sufficient sleep, and healthy, nutritious food.

Manage Your Risk Factors[5], [6] Visit your primary care provider.  Talk to your doctor about your weight; body mass index, waist circumference; blood pressure; cholesterol; fasting blood sugar; and family medical history. Be more active. Small lifestyle changes may reduce heart disease symptoms. Brisk walking for three or more hours per week could reduce the risk of coronary events in women by 30 to 40%. Increase walking time or combine walking with vigorous exercise. Ten minutes of walking three times a day can lower blood pressure. Eat healthier. Eat a healthy, satisfying diet including a lot of fruits, vegetables, whole-grains, and lean proteins like fish while cutting back on ultra-processed foods and added sugars. Manage your blood pressure, cholesterol, and blood sugar. High blood pressure and cholesterol are known risk factors for heart disease and stroke. Lose weight. If you’re overweight or obese, you can reduce your risk for heart disease significantly by losing weight and keeping it off.   Don’t smoke. If you smoke, talk to your doctor for resources that can help you quit. Get enough sleep. Population-level studies have shown that inappropriate sleep duration (either shorter or longer than ideal) is associated with coronary heart disease.

 

What You Eat Makes A Difference!

Current research on healthy diets points to vegetarian, pescatarian, and Mediterranean-type diets that are low in added sugars and refined carbohydrates and focus on whole foods (fruits, vegetables, grains), healthy fats (olive oil, avocado), and - if not vegetarian – includes seafood at least twice per week. Cardiologists approve of the 2025-2030 Dietary Guidelines for Americans emphasis on the importance of limiting ultra-processed foods, added sugars, and refined grains. The new pyramid, which puts red meat and whole fat dairy products at the same level as fresh fruits and vegetables, has met with less approval. Saturated fat (found in such foods as butter and fatty red meat) are associated with more deaths from CVD.[7] The Mediterranean diet - in which intake of dairy and lean proteins take a lesser role and red meat even less – is known to have many health benefits including heart health.[8]^, [9]

 

Why fish is good for your heart

Two major benefits of eating fish and other seafood:  it’s a good source of lean protein and an excellent source of omega-3 fatty acids.

·       Protein helps build and maintain your muscles, bones, blood, and other glands and organs. You also need protein to make hemoglobin, the part of red blood cells that carries oxygen throughout your body. Protein helps keep your immune system healthy, too. Fish is a healthier source of protein than red meat, which contains more saturated fat (which can be harmful to your heart). 

·       Omega-3 fatty acids – found in fatty fish – are good for you.[10]^, [11]^{, [12], [13], [14], [15]}   Your body can’t produce omega-3s, so you must get them from food.  Fish have two omega-3s (docosahexaenoic acid [DHA] and eicosapentaenoic acid [DPA]) and plants provide some others (alpha-linolenic acid or ALA).  There is strong evidence that omega-3 fatty acids can lower the level of triglycerides (a type of fat that can build up and cause blockages) in your blood.  Omega-3s help keep your heart beating normally.  Omega-3s may even help lower blood pressure. 

For most people who are not at elevated risk (no congestive heart disease, normal blood pressure, normal cholesterol levels), eating two servings of fish per week may provide all the omega-3s you need.  Healthy dietary patterns are rich in potassium, which has been associated with lower blood pressure especially in people with hypertension.[16]  Heart-healthy dietary patterns tend to be nutrient dense and rich in essential nutrients.[17] There are several possibilities for these results:

·       In addition to omega-3s, other nutrients in seafood may play a role in its benefits.

·       Some of the benefits of seafood may result from people eating it in place of less healthful foods. 

·       There is evidence that people who eat seafood have generally healthier lifestyles.

The US Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements says that fattier fish have more the omega-3s (e.g., salmon and trout, and shellfish) – the ODS website provides a wealth of information about omega-3s including the recommended intake and a table displaying sources of dietary omega-3s and how many grams you get per serving. The webpage Seafood Health Facts:  Health benefits of omega-3s (a joint project by the Universities of Oregon State, Cornell, Delaware, Rhode Island, Florida, and California and the Community Seafood Initiative) has a list of the omega-3 content of frequently consumed seafood products. 

Sizzlefish makes it easy!

Sizzlefish offers seafood collections that include omega-3-rich fish. In addition, you can pick and choose other omega-3 rich fish like salmon, sardines, Atlantic mackerel, cod, trout, and tuna.  In additions, you can find any number of recipes on the website to fit your taste, available ingredients, and preparation time. Finally, don’t forget that Valentines Day is in the middle of the month… we even have some special recipes picked out that are sure to make your (sweet)heart happy.