“O Sacred Heart of Jesus, for whom it is impossible not to have compassion on the afflicted, have pity on us miserable sinners and grant us the grace which we ask of you, through the Sorrowful and Immaculate Heart of Mary, your tender Mother and ours.“
As we venerate the Sacred Heart of Our Lord—a symbol of divine love, suffering, and mercy—we are reminded that our own hearts, though temporal, are sacred gifts entrusted to our care.
This First Friday, unite your devotion with action. Here are five evidence-based ways to protect your heart health, inspired by Catholic stewardship of body and soul:
- Monitor Blood Pressure Regularly
High blood pressure (hypertension) is known as the “silent killer.” Aim for a healthy range: ideally under 120/80 mmHg. Check at least once a month, especially if you are over 40 or have a family history.
- Adopt a Healthy Diet
Focus on foods in their natural, unprocessed state: fresh vegetables, fruits, legumes, nuts, seeds, whole grains, and animal products. Avoid highly processed foods, refined sugars, and artificial additives. If Mary would have fed it to the Child Jesus, then it is good for you to eat!
- Exercise with Intention
Engage in at least 150 minutes of moderate-intensity or 70 minutes of high-intensity aerobic activity per week. Daily activity strengthens the heart muscle.
- Manage Stress Through Prayer and Rest
Chronic stress raises cortisol levels, which increases your risk for heart disease. Regular prayer, especially contemplative or meditative forms like the Rosary or Eucharistic Adoration, can lower stress and improve heart rate variability. Rest is vital for body, mind, and soul. Even God rested on the seventh day.
- Avoid Tobacco and Limit Alcohol
Smoking damages blood vessels and accelerates atherosclerosis. If you smoke, seek help to quit. Alcohol should be consumed in moderation—no more than one drink per day for women and two for men, or ideally, abstained altogether as an offering of discipline.
Written By:
Daniel Parr, MD
