This month, to recognize Heart Month, we encourage everyone to focus on the small, everyday choices that add up to make way for a healthier heart. For American Indian and Alaska Native communities, heart disease remains a leading cause of illness, often connected to risk factors many of us are already managing.
The good news is this that protecting your heart does not require a complete lifestyle overhaul. Small, realistic changes can make a big difference over time.
As a group, American Indians and Alaska Natives experience higher rates of several conditions that increase the risk of heart disease. These include diabetes, high blood pressure, and commercial tobacco use. American Indian and Alaska Native adults are about 1.5 times more likely than non-Hispanic White adults to be diagnosed with diabetes. Roughly 34 percent have hypertension, with even higher rates among people living in rural areas and small or mid-sized communities. Commercial tobacco use also plays a role. Smoking rates vary by region, with the highest rates in the Northern Plains at around 40 percent, and the lowest in the Southwest at about 20 percent. Overall, American Indians and Alaska Natives are about 20 percent more likely to be current cigarette smokers than non-Hispanic White adults.
Knowing your personal risk factors is one of the most important steps toward protecting your heart. Once you understand where your risks lie, you can start making small adjustments that support long-term heart health.
Physical activity is one of the most powerful tools for strengthening your heart. The general goal is 150 minutes of moderate activity each week, but that does not have to mean long workouts at a gym. You can break activity into manageable pieces that fit your life. Thirty minutes a day, five days a week is one option. Ten minutes at a time, three times a day, works just as well. A walk after a meal, playing with your kids, dancing, gardening, or joining a community activity all count. What matters most is choosing movement you enjoy and can stick with.
Stress affects more than your mood. Over time, chronic stress can increase blood pressure and strain your heart. Finding ways to slow down and decompress can support both mental and physical health. Simple activities like watching a favorite movie, listening to music, spending time outdoors, or practicing yoga or breathing exercises can help lower stress levels. Quality sleep is also essential. Rest allows your body to recover and gives your heart a break from daily demands.
Heart health is not about perfection. It is about progress. Choosing to move a little more, finding healthy ways to cope with stress, and understanding your risk factors can all work together to protect your heart. During Heart Month and beyond, EBCI Tribal Option encourages members to focus on small, meaningful steps that support long-term wellness. Over time, these small changes can lead to a stronger heart, more energy, and a healthier future for you and your family.
