According to Million Hearts, “heart disease, stroke and other cardiovascular diseases kill over 800,000 Americans each year, accounting for one in every three deaths in the US. Concerningly, strokes are also on the rise among young Americans.

The good news? The risk of cardiovascular disease and events like heart attack and strokes can be greatly reduced by making adjustments to your health habits and medication intake.

So, give yourself a Valentine this February and invest in your heart health. Here are our top 3 strategies for taking care of your cardiovascular system.

1. Exercise

Aim to get at least two and a half hours of moderate-intensity exercise a week.

Some of the best types of cardiovascular exercise include walking, running, and swimming. These are usually safe even during pregnancy!

Exercise is more fun with a buddy, and you’re more likely to show up if there’s someone waiting for you. So grab a friend, or check out the fitness classes at your local gym.

If you live in a snowy climate like Minnesota, it can be challenging to exercise during the winter. But if you can embrace the cold, getting out in the cold can help you get your vitamin D, and even help your body produce more endorphins than you might get exercising indoors!

Other creative exercise ideas? Take the stairs instead of the elevator. Park farther away from your destination (for example, at the far end of the parking lot). Go walking with a friend instead of grabbing coffee, or schedule a “walking meeting” at work.

Why schedule a walking meeting? “Sitting has become the smoking of our generation,” says Nilofer Merchant in this TED Talk, “and because everyone else is doing it, it doesn’t even occur to us that it’s not okay” to sit as much as we do. The benefits, she says, include fresh air, exercise, and more creative thinking.

2. Eat Well  

For a heart-healthy diet, focus on fruits and vegetables, choose whole grains, and minimize your consumption of unhealthy fats. Mayo Clinic has a great guide to a heart-healthy diet.

Do you need to lower your cholesterol? Eating these 13 foods may help you achieve your goal.

If you suffer from high blood pressure, you may want to try the DASH diet (DASH stands for Dietary Approaches to Stop Hypertension). This diet focuses on lowering your sodium intake and increasing your intake of other blood-pressure-lowering nutrients such as potassium, calcium and magnesium.

3. Get a Check-Up

Have you scheduled your annual check-up? Health issues can sneak up on you, so it’s important to see your primary care doctor regularly, even if you feel okay.  

Ask your doctor about the signs of a stroke or heart attack. Many people, especially young adults, miss warning signs because heart disease isn’t on their radar at all.

Looking for ways to improve your diet? Proper nutrition is key to your heart health. A registered dietitian nutritionist can help you find a healthy diet that works with your preferences, lifestyle, and health conditions. They’ll work with you to make healthy changes that will set you up for long-term success.

If you suffer from cardiovascular disease, ask your clinic about cardiac monitoring. Keeping an eye on your well-being can help your doctor spot issues as they come up, and diminish your risk of a recurrence.

Remember, you can reduce many of your risk factors for heart disease. Schedule a check-up today and give yourself a valentine this February.