In February, we recognize the heart in different ways—with dark chocolate and red roses on Valentine’s Day—but most importantly we celebrate American Heart Month. Our hearts are about the size of our closed fists, and the most vital part of our bodies—built with its own electrical system, it doesn’t need the brain to function. Our hearts work hard for us from the minute we’re born, and they continue to give us life—it’s no wonder we celebrate them! We want the heart to function at full capacity, and that means being aware of what we can do to keep it healthy. 

Getting lost in the myth of the “ideal body” or thinking that you need to hit your weight goal in order to see any health differences is a huge misconception. Even if your weight goal may be bigger, losing five percent of your body weight can improve your heart health in a number of different ways.

Heart disease remains the number one cause of death in the United States. The American Heart Association explains that “losing weight can reduce your risk of heart disease and stroke; risk factors like high blood pressure, plasma glucose and sleep apnea. It can also help lower your total cholesterol, triglycerides and raise ‘good’ cholesterol—HDL.” By lowering your HDL cholesterol, you lower your risk of developing heart disease—incredible! By losing five percent of your body weight, you’re increasing your protection against getting it.

But, what are triglycerides? They’re the most common fat found in the bloodstream, and can be harmful in elevated amounts—formed from a number of things like ”simple” carbs such as candy, butter, white bread, and alcohol. People with high triglycerides are at higher risk for heart attacks and strokes among other problems. Even more amazing, losing 5-10 percent of body weight was shown to decrease triglycerides by an average of 40 mg/dl, which is a significant drop. (A normal triglyceride level is below 150 mg/dl, and a high is 200 mg/dl or above.) 

Weight management is strongly associated with better cardiovascular health. In fact, 25-30 percent of cases of hypertension (or high blood pressure) are due to excess body weight. As body weight increases, it causes “hemodynamic instability,” meaning there’s unstable blood pressure that can cause blood flow that’s either too high or too low. When you’re experiencing elevated blood pressure, it can quickly lead to heart attacks or even a stroke. By losing five to ten percent of our weight, blood pressure decreases by 5 mmHg on average.

If you’ve already been diagnosed with hypertension or high cholesterol, losing weight can help you to better manage these conditions. Sometimes we get wrapped up in the “end-result” instead of what can happen right now. It’s simple to take the first step towards heart health, even with pre-existing conditions. Research shows that losing that five percent of your body weight can alleviate medications you may be taking and improve oxygen blood flow to your heart. 

As we celebrate American Heart Month, it’s important to remember that small changes lead to big results, and taking that first step towards a healthier lifestyle can mean living a longer, fuller life for your heart.