Talking heart health with University of Minnesota

MINNEAPOLIS/ST. PAUL (02/05/2026) — February is American Heart Month, dedicated to understanding risk factors for heart disease and how to live a heart-healthy lifestyle. Jeremy Van’t Hof, MD, MS, with the University of Minnesota Medical School and M Health Fairview, talks about different ways to improve heart health year-round. 

Q: What are the risk factors for heart disease?
Dr. Van’t Hof: I like to think about it in terms of “health factors.” The American Heart Association has identified eight health factors and behaviors that can help optimize cardiovascular health. These include maintaining normal blood pressure, blood sugar and cholesterol; avoiding smoking and other tobacco products; choosing a healthy eating pattern; staying physically active; maintaining a healthy weight; and getting enough sleep. Up to 70% of heart disease cases may be prevented by optimizing these modifiable factors. Chronic inflammatory and autoimmune diseases and chronic stress can also contribute to cardiovascular disease. Of course, genetics play a role in heart disease, so family history is also important to consider. 

The most impactful change that an individual can make depends on which factors are most out of range. In general, diabetes with uncontrolled blood sugars has the highest individual risk, especially for younger adults. Ongoing cigarette smoking also contributes a lot of risk for heart disease. The most dangerous scenario is when individuals have multiple factors that are not in optimal range. The important thing is to start making healthy changes in whatever way you can as soon as you can. 

Q: What diet changes can I make to benefit my heart?
Dr. Van’t Hof: There is a wide variation in how people eat and what food they choose to maintain heart health. Most people can find ways to improve their diet, but healthy eating is most impactful when it can be sustained long-term. Adding foods with high fiber, like oatmeal, beans, peas, apples and pears, may help to lower cholesterol. Other healthy choices include foods that are not processed, low in added sugars and sodium and limited in saturated fat. Aim to include more fruits, vegetables, whole grains and beans or legumes in your daily meals. If you regularly eat fast food, this can be a good place to start cutting back. Drinks with added sugar, like soda or some fruit juices, should be eliminated if possible. It is important to talk with your doctor about any dietary changes that may impact current medications. 

Q: How does sleep affect the heart?
Dr. Van’t Hof: Sleep needs vary, but most people need between seven and nine hours of sleep nightly. Too much and too little sleep are both associated with a higher risk of heart disease. Studies show that the quality of sleep is important, as well. People with low-quality sleep, determined by factors such as heavy snoring, episodes of insomnia and daytime sleepiness, may also have increased risk for heart disease. Poor sleep is linked with higher blood pressure, diabetes and increased weight and can lead to higher stress and lower motivation to be physically active.

Q: What is the best exercise plan for heart health?
Dr. Van’t Hof: Regular exercise has many benefits — lower blood pressure, lower cholesterol, better blood sugar control and better ability to maintain a healthy weight. Regular exercise can also help reduce stress and improve sleep quality. The biggest benefit from exercise comes when someone with no physical activity outside their daily routine adds any amount of regular physical activity to their life. The risk of heart disease steadily decreases as you increase physical activity to about 7,500 steps and 30 minutes of moderate activity daily. Adding muscle-strengthening exercises once or twice per week provides additional heart health benefits. Remember to ask your doctor what is safe for you if you have any chronic diseases that require medications or may limit your activity. 

Q: What is the University of Minnesota doing to advance heart health?
Dr. Van’t Hof: There is a large spectrum of University of Minnesota research regarding heart health. Scientists are evaluating the effects of inflammation on the body at a cellular level to discover where damage occurs and how we might prevent it. Clinical researchers are evaluating ways to detect heart and vascular disease before any symptoms occur, so lifestyle changes or medications can start early to prevent disease progression. Others are investigating how our social environment or place of residence impacts heart health diagnosis and treatment effectiveness to reduce disparities in heart disease outcomes. U of M experts are also working with people with the sickest hearts — helping them leave the hospital and live longer, happier lives by finding new ways to provide intensive care, using heart pumps to help weak hearts, and, in some cases, doing heart transplant surgery. 

Dr. Jeremy Van’t Hof is an assistant professor at the University of Minnesota Medical School and a cardiologist with M Health Fairview. His clinical interests include early detection of cardiovascular disease to prevent or delay the onset of cardiovascular events, familial hypercholesterolemia, resistant hypertension and disparities in heart health. He believes in an integrative treatment approach combining lifestyle alterations with evidence-based medical therapy to maximize physical and mental health and quality of life.

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The University of Minnesota Medical School is at the forefront of learning and discovery, transforming medical care and educating the next generation of physicians. Our graduates and faculty produce high-impact biomedical research and advance the practice of medicine. We acknowledge that the U of M Medical School is located on traditional, ancestral and contemporary lands of the Dakota and the Ojibwe, and scores of other Indigenous people, and we affirm our commitment to tribal communities and their sovereignty as we seek to improve and strengthen our relations with tribal nations. Learn more at med.umn.edu.