February is recognized as American Heart Month. Heart disease is the leading cause of death in the United States. Fortunately, up to 80% of heart disease is preventable, and there are many things you can do to reduce your risk.

This month, and year-round, the university offers programs and resources that can help to improve your heart health and reduce your risk of heart disease. 

Here are six ways tips for a healthier heart:

Know you numbers

Your blood pressure, cholesterol, and blood sugar numbers are important indicators of your risk for heart disease. According to the Centers for Disease Control, nearly half of adults in the U.S. have hypertension.

• Check in on your health: One way to understand your current health is by taking MHealthy’s confidential health questionnaire (HQ) on the MHealthy Portal. In about 10 minutes, you’ll learn which well-being areas are thriving and which may need attention. You’ll also get a list of resources to support you. For 2026, active, benefits-eligible faculty and staff can also earn $75 through MHealthy Rewards by completing the HQ and setting a goal on the MHealthy Portal by May 29.

Manage stress

It's no surprise that stress can trigger high blood pressure, heart attacks and other cardiovascular risks. 

• Tips to ease stress: Reducing stress can help you feel and function at your best. See these ideas on how to manage stress. Experiment with different approaches until you find something that works for you.

• Talk to someone: No-charge counseling services are available to staff, faculty, retirees, and adult dependents.

• Confidential Mental Health Screenings: Online screenings can be a helpful first step to check in on your feelings and learn about supportive resources. U-M now partners with Aiberry to offer a fast, easy and completely anonymous way to check in on your emotional wellness. Please note: screening results are for guidance and are not a substitute for professional clinical evaluation.

• Access health plan coverage: U-M health plans cover mental and behavioral health services like counseling, therapy and substance abuse treatment.

Eat healthfully and reduce your sodium intake

Eating healthier can help to reduce the risk of high blood pressure, diabetes and high cholesterol, which can raise your risk of heart disease and heart attack. Too much sodium may cause your body to hold on to extra water, which can raise blood pressure and force your heart and kidneys to work harder.

• Discover a new favorite recipe: Find hundreds of delicious and easy MHealthy recipes online emphasizing whole grains, fruits, vegetables, beans, lean protein, low-fat dairy and healthy fats. Many also include demonstration videos. 

• Learn how to eat mindfully: Get guidance on eating mindfully, being kind to yourself and being thankful for your body with MHealthy’s Nourish Your Whole Self 12-week program. Using the concept of intuitive eating, MHealthy coaches help you tune into yourself so you can make choices that support you feeling nourished. 

• Attend free cooking classes: MHealthy offers free virtual cooking classes each month. Interact live with expert chefs and dietitians while learning to make delicious, healthier foods. 

Get moving

Experts recommend at least 150 minutes of physical activity each week. Even short periods of daily activity add up and can have lasting heart health benefits.

• Move more, from anywhere: No matter where you’re at, there’s an MHealthy physical activity class option for you. MHealthy offers in-person classes as well as its Physical Activity Library on MiVideo where you can access more than 100 videos covering strength, cardio, yoga, Zumba, and more. Classes are also available through Michigan Recreation and Kinesiology Community Programs.

• Get discounted gym memberships and fitness equipment: U-M employees and their enrolled dependents may have access to discounted gym memberships, fitness devices and exercise equipment  when enrolled through their health plan. More information is available at Blue365 for BCBSM and BCN members.

• Not sure where to begin or want to freshen up your routine? Schedule a free virtual Movement Consultation. Meet one-on-one with an MHealthy physical activity staff member to discuss possible goals, barriers and creating a personalized movement routine.

Quit tobacco 

The chemicals in tobacco harm your blood cells and can damage the function of your heart. No matter how long you've used tobacco, quitting will reduce your risk for heart attack and heart disease.

• Don’t go it alone: The MHealthy Tobacco Consultation Service offers free, one-on-one counseling and eligible U-M drug plan members can get prescription and over-the-counter smoking cessation medications with no copay.

Limit alcohol consumption

Drinking too much alcohol can raise your blood pressure, which increases your risk for heart disease and stroke.

• Talk to someone: The MHealthy Alcohol Management Program offers free, confidential health education to help you cut back on your drinking or quit altogether – you decide which is the right approach for you. 

Find more heart healthy programs and resources available through MHealthy and the university.