February is Heart Month and I would like to share some physical and emotional health tips with you. For starters, I recommend eating a well-balanced healthy diet. This should include more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Try to avoid excess salt, excess sugar, and saturated fats.

Move more, sit less. Get at least 150 minutes of moderate-intensity aerobic activity each week and at least two days per week of muscle-strengthening activities. Moving around can combat that afternoon energy slump, improve concentration and help you focus better. Swap caffeine for movement.

It is very important to learn about your family medical history and share that knowledge with your doctor. This allows your doctor to tailor your medical treatment plan based on risk factors that are prevalent in your family tree.

If you take medications to treat high cholesterol, high blood pressure, or diabetes, it is important to follow your doctor’s instructions carefully. Always ask questions if you don’t understand something. Never stop taking your medicine without talking to your doctor, nurse, or pharmacist first.

Purchase an over-the-counter automatic arm blood pressure monitor to help you keep track of your blood pressure and heart rate. Home blood pressure monitors are easy to use but ask your doctor if you need help on how to use one.

Get vaccinated and boosted against COVID-19. Besides protecting you from severe illness and hospitalization, COVID-19 vaccine can protect your heart. If eligible, get yourself and your family vaccinated and boosted against the virus.

Emotional and mental health are as important as physical health. Stress can lead to increased blood pressure and overeating, which can in turn lead to poor health. Learn to manage your stress and communicate your feelings in a safe and non-aggressive way. Practice forgiveness and moving forward in life. With these feelings, you will treat yourself and others with the highest regard.

Practice self-respect and self-love, as they reinforce each other. Find friends that support your growth and healthy habits. Focusing on love can help heart health. Our blood pressure is lower when we are socially interacting with each other. When we are experiencing the emotion of love, levels of oxytocin (a feel-good hormone) rise and help us relax by lowering our blood pressure and heart rate.

Laugh often. Laughing not only improves your mood, but it can help decrease stress, depression, and anxiety. It generates a positive feeling. Make sure you take note of what makes you laugh – do you have a funny friend? Do rom-coms make you giggle? Whatever it is, add it in often.

Some studies have shown that daily meditation can reduce stress, which can in turn reduce the risk for high blood pressure and coronary artery disease. Practice relaxation techniques like taking slow, deep breaths while listening to calming music. Or simply take some time in a quiet space to meditate or pray.

Improve posture with daily deep breathing. The ribs are attached to segments of the spine, when you take a deep breath, and the ribs separate slightly, it opens up space along the spine, reducing pressure on intervertebral discs and improving mobility. Consciously take air in slowly and deeply, and you’ll feel that the upper back, neck, and shoulders come into the proper position, reducing tension and easing aches and pains.

Pick up a hobby. Stimulating activities can be fun and distract you from negative thoughts or worries. Expose your brain and body to different things by learning new things each day.

Overall, there are many ways to start living a happier and healthier life. This will improve your heart health. Consider starting small and then implementing more as you go. It is the sum of little things that can make a real difference in your health and emotional well-being.

Dr. Sumit Sehgal is a cardiologist serving UnityPoint Health — Fort Dodge