February is American Heart Month, a month dedicated to raising awareness about cardiovascular disease - the No. 1 cause of death for Americans.   February 6 was National Wear Red Day in support of and to raise awareness for women's cardiovascular health.

The good news is, all Americans can improve their odds of preventing and beating heart disease and stroke by taking simple steps that promote a healthier heart lifestyle. Check out the tips below!

Life's Essential 8:

1.  EAT BETTER: Aim for an overall healthy eating pattern that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds and cooking in non-tropical oils such as olive and canola.

2.  BE MORE ACTIVE: Adults should participate in 150 minutes of moderate or 75 minutes of vigorous physical activity. Walking is great for moderate levels of activity. Kids should have 60 minutes every day, including play and structured activities.  Exercise is one of the best ways to keep your body healthy and release stress. Regular physical activity improves mood, gives you energy and improves quality of sleep.

3. MANAGE BLOOD SUGAR: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.

4.  MANAGE WEIGHT: Achieving and maintaining a healthy weight has many benefits. Body mass index (BMI), a numerical value of your weight in relation to your height, is a useful gauge. Optimal BMI for most adults ranges from 18.5 to less than 25. You can calculate it online or consult a healthcare professional.

5.  CONTROL CHOLESTEROL: High levels of non-HDL, or “bad,” cholesterol can lead to heart disease.  Did you know cholesterol is only found in animal byproducts, including eggs and dairy? It’s possible to stay nourished while limiting or eliminating meat. Check out produce that’s in season locally. Stick to whole grains, beans, fruit, veggies and leafy greens for a nutritious knock-out!

6.  MANAGE BLOOD PRESSURE: Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).  Manage your salt intake by looking for foods with low or no sodium. Experiment with spices, herbs, and citrus to enhance the natural flavor of your food.

7.  QUIT TOBACCO: Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease. Roughly 40% of U.S. children ages 3-11 are exposed to secondhand smoke.

8.  GET HEALTHY SLEEP: Getting a good night’s sleep every night is vital to cardiovascular health. Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age. Too little or too much sleep is associated with heart disease, studies show.

Improving your heart health doesn't happen overnight, but small, sustainable changes make a huge difference in the long run. Check out the American Heart Association's website for recipes, exercise information, and a whole host of information on health and heart related topics.