Building Heart-Healthy Habits with Dr. Rebecca Jones-Antwi
In February, hearts aren’t just for Valentine’s Day, it’s also American Heart Month, a time to remember the importance of cardiovascular health.
Cardiovascular disease is the leading cause of death in the United States, and has been for over 100 years. While often associated with older adults, cardiovascular disease is increasingly prevalent among people in their 40s and 50s.
“Cardiovascular health affects everyone, not just when you’re in your 60s,” emphasized Rebecca Jones-Antwi, PhD, Assistant Professor of Epidemiology in Baylor University’s Department of Public Health. “Everyone should be prioritizing their cardiovascular health.”
As a researcher in cardiovascular epidemiology, Jones-Antwi studies the factors contributing to heart disease, and is currently leading a project supported by the American Heart Association’s Career Development Award. Several factors, like genetics and family history, play a role in the prevalence of heart disease, but lifestyle choices remain a powerful tool for protecting your health. She recommends three easy heart-healthy habits you can start today:
Heart Habit 1: Be More Active
One of the most accessible ways to support heart health is through physical activity. Rather than focusing on intense workouts, Jones-Antwi encourages people to think about movement more broadly.
“Don’t feel like you have to run a marathon,” she said. “Little bits of standing and walking, especially if you sit a lot at work, can make a difference.”
If you sit for long periods at work or at home, set a reminder to stand up and take a short walk or stretch break. You can also add movement by choosing the stairs and parking farther from entrances to walk a little more each day.
Heart Habit 2: Get Healthy Sleep
In addition to staying active, more research shows that sleep quality plays a critical role in cardiovascular health.
“It’s not just how much sleep you get, but how well you sleep,” Jones-Antwi explained. “If you’re waking up frequently during the night, you’re not getting quality rest.”
To support better sleep, the CDC recommends going to bed and waking up at consistent time, avoiding large meals and alcohol before bedtime, avoiding caffeine in the afternoon or evening, turning off electronic devices at least 30 minutes before bedtime, and keeping your bedroom quiet, relaxing, and at a cool temperature.
Heart Habit 3: Eat Better
Diet is another key component of cardiovascular health, and small adjustments can add up over time.
“Making smart, healthy food decisions can make a difference,” Jones-Antwi said.
Rather than overhauling eating habits all at once, start with one manageable change, such as choosing a heart-healthy alternative during a regular grocery trip. The American Heart Association recommends eating a variety of fruits and vegetables and using oils like olive, canola, or sunflower oil instead of butter or solid fats.
The Power of Change
While daily habits such as movement, sleep, and diet form the foundation of heart health, avoiding smoking and vaping remains an important factor in reducing cardiovascular risk. According to the Centers for Disease Control and Prevention, smoking causes one in four deaths from cardiovascular disease. The benefits of quitting can be seen early—within one to two years, the risk of heart attack significantly decreases.
American Heart Month serves as a reminder that it is never too early or late to focus on cardiovascular health. By making small, realistic changes and building heart-healthy habits into daily routines, people can reduce their risk of cardiovascular disease and support long-term health. To learn more about heart health, prevention strategies, and ways to get involved during American Heart Month in Texas and beyond, visit the American Heart Association website.
ABOUT ROBBINS COLLEGE OF HEALTH AND HUMAN SCIENCES AT BAYLOR UNIVERSITY
Established in 2014, Robbins College of Health and Human Sciences seeks to enhance health, quality of life, and human flourishing for all individuals and communities through education, research, and innovation. It includes seven academic departments—Communication Sciences and Disorders; Health, Human Performance, and Recreation; Human Sciences and Design; Occupational Therapy; Physical Therapy; Physician Assistant Studies; and Public Health. Robbins College offers 13 bachelor’s degrees, 10 master’s degrees, and six doctoral degrees, as well as nine graduate programs in partnership with the U.S. Army. Graduate programs in Robbins College are offered in a variety of modalities, including on campus, online, and hybrid.