The Basics of Heart Health: Why What You Feel Matters More Than You Think

Your heart feels everything. Stress before a big meeting. Excitement when someone you love walks into the room. Fear, joy, exhaustion, relief. With every emotion, your heart responds, quietly adjusting its rhythm to carry you through the day.

The heart is remarkably adaptable. It compensates for stress and lifestyle factors, always responding to what you put it through. The challenge is that it often adapts quietly, so people don’t realize something’s wrong until it’s been under strain for a long time.

“One of the biggest misconceptions is that heart problems announce themselves early,” says Jared Davis, MD, a cardiologist at Cardiovascular Consultants of South Georgia. “In reality, your heart is often working harder long before you notice any symptoms.”

February is American Heart Month, making it the perfect time to tune in and understand the basics of how your heart works, and what you can do now to protect it for years to come.

What Does “Heart Health” Really Mean?

Heart health refers to how well your heart and blood vessels function. A healthy heart efficiently pumps blood, maintains normal blood pressure, and supports your body without unnecessary strain.

When heart health declines, conditions like high blood pressure, coronary artery disease, heart attack, or stroke can develop. These issues often occur quietly and over many years without any obvious symptoms.

“Many heart conditions don’t cause obvious symptoms early on,” Dr. Davis explains. “That’s why prevention and regular checkups are so important, even if you feel fine.”

The Biggest Risk Factors for Heart Disease

Some risk factors for heart disease can’t be changed, such as age or family history. But many of the most impactful ones are within your control.

Common risk factors include:

• High blood pressure
• High cholesterol
• Diabetes
• Smoking or tobacco use
• Physical inactivity
• Poor diet
• Chronic stress
• Obesity

“The encouraging news is that addressing even one or two risk factors now can significantly lower your overall risk,” says Dr. Davis. “You don’t have to do everything perfectly to see benefits.”

How Your Daily Habits Affect Your Heart

Movement Keeps Your Heart Strong

Many people assume heart-healthy exercise means long workouts or high-intensity routines, but that’s not the case. Regular movement throughout the day helps strengthen the heart muscle, improve circulation, and lower blood pressure. Simple habits like taking short walks, doing yard work, choosing the stairs, or staying on your feet during daily tasks all add up over time.

“What really benefits the heart is making movement part of your daily routine,” says Dr. Davis. “When activity feels doable and sustainable, people are more likely to keep it up. That consistency is what protects the heart in the long run.”

Fueling Your Heart the Right Way

A heart-healthy diet isn’t about strict rules or deprivation. It’s about nourishing your body with foods that support long-term heart function. Emphasizing whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats—while cutting back on excess sodium and highly processed foods—can go a long way toward protecting your heart.

“You don’t have to give up everything you enjoy,” says Dr. Davis. “It’s really about balance and making heart-smart choices most of the time.”

That balance might mean choosing grilled or baked options more often than fried foods, adding extra fruits and vegetables to your plate, or being mindful of portion sizes without completely eliminating the foods you love. Paying attention to sodium and added sugars is also important, while still allowing room for the occasional treat.

“Small, consistent changes tend to be far more effective than extreme diets that are hard to maintain,” Dr. Davis adds. “When people find an approach that fits their lifestyle, they’re more likely to stick with it—and that’s when we see real, lasting benefits for the heart.”

Stress, Sleep, and the Heart Connection

Because your heart responds to emotional stress, managing it is just as important as managing diet and exercise. Poor sleep and chronic stress can raise blood pressure and strain the cardiovascular system.

“Taking care of your mental and emotional health is also taking care of your heart,” Dr. Davis adds. “Chronic stress, anxiety, and lack of sleep can all raise blood pressure, increase inflammation, and force the heart to work harder over time. When stress becomes constant, the heart never truly gets a chance to rest and recover.”

Long-term stress triggers the release of hormones like cortisol and adrenaline, which can elevate heart rate and blood pressure. Over time, this added strain increases the risk for heart disease—especially when stress is paired with poor sleep, inactivity, or unhealthy eating habits. Finding healthy ways to manage stress, prioritize rest, and care for your emotional well-being is a critical part of protecting your heart.

Why Regular Checkups Matter More Than You Think

Routine health checkups allow providers to track blood pressure, cholesterol, and other key indicators, often catching problems early, when they’re easiest to manage.

“Preventive health care gives us the chance to step in before symptoms appear,” says Dr. Davis. “That can make a major difference in long-term outcomes.”

If you have a family history of heart disease, existing health conditions, or concerns about your risk, those conversations are especially important.

“Family history gives us valuable information,” says Dr. Davis. “It helps us identify patients who may benefit from earlier screening, closer monitoring, or more proactive prevention strategies.”

Having these discussions with your provider allows for a more personalized approach to heart care. Rather than waiting for symptoms to appear, early conversations can help guide small, meaningful steps to reduce risk and protect your heart.”

When Should You Pay Closer Attention to Your Heart?

Often, the earliest signs of a heart-related issue are subtle and easy to overlook. Tuning in to small changes in how you feel can help catch concerns early, when they’re most manageable.

It’s especially important to talk with a provider if symptoms:

• Are new or unfamiliar
• Are happening more often
• Begin to interfere with daily activities
• Include gradual changes, such as getting winded more easily or feeling unusually tired

If something feels off, don’t ignore it. A simple conversation with your primary care doctor or a cardiologist could offer reassurance or help protect your heart for the long term.

Listening to Your Heart Starts Now

Scheduling a routine checkup with your primary care provider is one of the easiest and most effective ways to protect your heart health. Regular visits help you stay on top of key metrics such as blood pressure and cholesterol, so your provider can catch potential concerns early.

If you don’t currently have a primary care provider, Archbold Medical Center makes it easy to get connected with convenient locations in Thomasville, Camilla, and Cairo.

Schedule an annual checkup with your primary care provider today.