February is Heart Health Month — a time to focus on one of the most important muscles in your body: your heart. As we age, taking care of our heart becomes even more essential. The good news? It’s never too late to make changes that can lower your risk of heart disease and help you feel your best.

Heart disease remains one of the leading causes of illness and death among older adults. But many of the key risk factors — including high blood pressure, high cholesterol, type 2 diabetes, smoking, physical inactivity, and unhealthy eating — can be improved through lifestyle changes and appropriate medical care.

Here are a few evidence-informed steps that support heart health at any age:

1. Keep moving

Regular physical activity strengthens the heart and improves circulation. Aim for at least 150 minutes of moderate-intensity activity per week, such as brisk walking, swimming, or cycling. Even shorter bouts of movement throughout the day can help. If you’re new to exercise or managing a health condition, speak with your healthcare provider about what’s safe for you.

2. Choose heart-healthy foods

A diet rich in vegetables, fruits, whole grains, legumes, nuts, and lean proteins (such as fish and poultry) supports heart health. Try to limit highly processed foods, excess salt, and foods high in saturated fats. Simple swaps — like choosing whole grain bread instead of white bread or cooking with olive oil instead of butter — can add up over time.

3. Know your numbers

High blood pressure and high cholesterol often have no symptoms. Regular check-ups can help you monitor your blood pressure, cholesterol levels, and blood sugar. If medication is prescribed, taking it as directed is an important part of protecting your heart.

4. Manage stress and sleep

Chronic stress and poor sleep can affect heart health. Relaxation techniques such as deep breathing, mindfulness, social connection, and gentle physical activity can help. Most adults benefit from 7–9 hours of sleep per night.

5. Quit smoking — and seek support if needed

If you smoke, quitting is one of the most powerful steps you can take to improve your heart health. Support from healthcare providers, community programs, and medications can significantly increase your chances of success.

Heart Health Month is a helpful reminder, but caring for your heart is a year-round commitment. Even small, gradual changes can lead to meaningful improvements over time. If you have questions about your personal risk or how to get started, consider speaking with your primary care provider.

Your heart has worked hard for you — this February is a great time to return the favour.