By Tina Opelt, APNP, FNP-BC, Family Nurse Practitioner
February is known for Valentine’s Day and, more importantly, for American Heart Health month—a timely reminder that the best valentine you can give yourself is a healthy heart. Heart disease, which includes heart attack and heart failure, remains the leading cause of death for men and women in the US, causing more deaths per year than all cancers and accidents combined. In fact, 1 out of 4 Americans faces a lifetime risk of developing heart failure.
Healthy lifestyle choices significantly lower your risk. Focus on reducing blood pressure to 125/85 or less, achieving a healthy weight, getting at least 30 minutes of physical activity daily, stopping smoking, minimizing alcohol, reducing saturated fat and limiting sodium to no more than 2000 mg per day.
Research proves the many benefits of physical activity—any kind is beneficial! Brisk walking, rowing, and lifting weights are a few examples of activities that improve overall health. More intense, frequent exercise offers the most dramatic benefits for your heart and lungs. Even 1 hour per week of combined movement and strengthening exercise improves your health. Having an exercise partner helps with accountability. Set short-term goals, start slowly and gradually increase length and intensity to avoid overuse injuries.
Making Heart-Healthy Food Choices
Eat 6 servings of green leafy vegetables weekly, other vegetables daily, small portions of nuts and berries, whole grains 3 times daily, fish weekly, poultry twice weekly and use olive oil sparingly. Limit red meat, butter and margarine, cheese, sweets and fried or fast food
As a family nurse practitioner, I’ve seen patients transform their health with these changes. Small changes add up to big benefits. The most important thing is making healthy changes part of your everyday lifestyle. Good habits take time to develop but will pay off in living healthier and feeling better! This February, give your heart the gift that keeps on giving—healthy habits that add years to your life and life to your years.
Health Matters Monthly Column // February 2026
Tina Opelt, APNP, FNP-BC, is a family nurse practitioner for NorthLakes Community Clinic in Augusta, Wisconsin, where
everyone is served, regardless of their ability to pay, ensuring that all residents of northern Wisconsin have access to quality
healthcare. For more information, visit nlccwi.org.
