Doctor's Notes: What to know during Heart Health Month
By Geoffrey Crimmins, M.D., St. David’s Georgetown Hospital
January is a natural time to reset. We talk about resolutions, fresh starts and taking better care of ourselves. As we move into February and Heart Health Month, I want to offer a simple message to the Georgetown community: The best changes for your heart are the ones you can actually maintain.
In our practice, we encourage patients to think “slow and steady.” Drastic lifestyle changes rarely become consistent. Giving up everything you love or setting unrealistic goals often leads to frustration and burnout. Meaningful heart health comes from small, maintainable changes that fit into your real life.
Eating better without giving up what you love
Start with your diet. You do not need to be perfect or cut out everything to make progress. Begin with something approachable like moderation. Swap unhealthy snacks for healthier options like fruit or nuts. Adding more vegetables and lean proteins to meals you already enjoy can keep you more consistent in your goals. One practical tip is to fill up on healthier foods first, then enjoy smaller portions of less healthy items so you don’t have to deprive yourself of a treat.
Eating out less often can also make a big difference, as restaurant meals tend to be higher in salt, fat and calories. Staying well hydrated throughout the day is simple, but often an overlooked habit that supports heart health.
You might also consider changing just one or two meals per week. Ideas like a meatless Monday or saving indulgent meals for weekends and special occasions can help without feeling restrictive. From a heart health perspective, the Mediterranean diet is often recommended. This diet emphasizes fruits, vegetables, whole grains, healthy fats such as olive oil, and lean proteins like fish and poultry.
Finding movement that fits your life
Exercise follows the same work principle. You do not need to train for a marathon or climb a mountain this year. Start where you are. Take a walk around the block, park farther away at the store, track your steps or find an active hobby you genuinely enjoy! The small adjustments to your lifestyle can make a difference.
A short walk after dinner or first thing in the morning can also become a sustainable routine. Even 10 to 15 minutes of movement a day improves your heart health. Long term, we recommend aiming for about 30 minutes of dedicated activity, three to five times per week, but that goal should be built gradually.
Checking In before problems start
Screening and early detection are just as important as lifestyle habits. Monitoring blood pressure, weight, and basic labs such as blood sugar and cholesterol is essential and considered standard care.
From a cardiac standpoint, many patients may benefit from a calcium score test. This is a simple, affordable and safe X-ray of the heart designed to identify plaque in the coronary arteries. Most importantly, establish regular care with a primary care physician who can tailor screenings based on your individual risk factors.
Caring for your heart beyond diet and exercise
Heart healthy living includes more than food and movement. Managing stress, prioritizing good sleep and addressing other medical conditions like diabetes and kidney disease all play an important role.
Stress reduction looks different for everyone. Yoga, meditation, prayer, journaling or simply carving out quiet time each day can support both mental and physical health. For many patients, weight loss through sustainable habits can also improve heart health over time.
Know the warning signs and act fast
Heart attack. Heart attack symptoms can include chest pain, tightness or pressure, sudden shortness of breath, unexplained sweating with nausea, or pain in the jaw, back or arm. Women often experience less typical symptoms such as unusual fatigue, indigestion or shortness of breath without chest pain. If experiencing these symptoms, it is advisable to seek medical care.
Stroke. Stroke warning signs include sudden weakness or numbness on one side of the body, trouble speaking, facial drooping, confusion or difficulty walking.
Cardiac arrest. Cardiac arrest is dramatic and includes sudden collapse, loss of consciousness, gasping for air or not breathing at all and lack of a pulse.
During Heart Health Month and beyond, my hope is that Georgetown residents focus less on perfection and more on progress. Small, steady steps taken today can protect your heart for years to come.
Geoffrey Crimmins, M.D., works at St. David’s Georgetown Hospital with a specialty in Interventional Cardiology.