Protect the Heart that Protects Others with New Resources from the NVFC

Firefighting is one of the most rewarding and impactful professions that someone can do. Whether you are a volunteer or career firefighter, you put your safety on the line to help your neighbors in need. Regardless of the emergency, you are there to protect your community through vital, lifesaving work.

However, there are risks that come with being an emergency responder. Firefighters face higher risks of heart attacks and strokes due to intense physical exertion, job-related stress, and exposure to smoke and toxic substances. In fact, heart disease is the leading cause of on-duty deaths among firefighters.

The good news is that there are practical strategies you can follow to manage these risks, reduce your chances of cardiovascular disease, and support your overall health so that you can continue to do the important work you love.

The first step is to assess your risk. Knowing which factors increase your risk for heart disease and which ones are in your control to modify will enable you to make positive changes to reduce those risks. Many of the modifiable risk factors that can lead to heart disease – including poor nutrition, lack of sleep, tobacco use, and physical inactivity – can also cause other illnesses such as cancer, diabetes, and lung disease. Taking steps to reduce heart disease risks can also lower your risks for these other conditions.

Here are specific tips to help keep your heart strong:

• Cut back on smoking/tobacco use: Notice when you feel the urge to smoke and plan other activities for those moments (walk, draw, journal, etc.).
• Improve diet: Pre-portion your snacks to avoid overeating and include protein in each meal.
• Support healthy blood pressure: Try box breathing after stressful calls (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec).
• Lower your cholesterol: Swap red meat for fish or beans once a week to cut down on foods high in fat.
• Manage diabetes: Choose water or seltzer with meals instead of soda to avoid blood sugar spikes.
• Get active: Pair exercise (walking, weightlifting) with something you enjoy (like a podcast or calling a friend).
• Work toward a healthy weight: Set one measurable goal per month (like losing two pounds or setting a new personal record in the gym).
• Support a steady sleep routine: Taking a warm shower can trigger a drop in core body temperature afterward, which tells your body it’s ready for sleep.

The National Volunteer Fire Council (NVFC) is here to support firefighters and help them be at their best. The organization launched the Heart-Healthy Firefighter Program in 2003 to combat the alarming trend of heart disease in the fire service through education, awareness, and resources. 

In January 2026, the NVFC released new tools and resources to help responders focus on their health and fitness. These include:

• The Heart-Healthy Firefighter Resource Guide, filled with information, resources, and practical strategies to focus on your heart-health.
• Functional Fitness Videos to help prepare your body for the demanding work of a firefighter.
• Sleep Video to emphasize the importance of proper sleep for overall health and performance.
• Posters and Stickers that can be used at the station to motivate responders to follow best practices for heart health.

In addition, the program offers resources and training for creating a department health and fitness program, smoking cessation, building a psychologically health fire department, firefighter physicals, and more.

Access these resources on the Heart-Healthy Firefighter webpage at www.healthy-firefighter.org. 

Simple changes can make a big difference. A healthy heart keeps you fit to serve your crew and community and helps you be there for those you love. Learn what you can do to protect your heart – get started today at www.healthy-firefighter.org. 

About the NVFC
The National Volunteer Fire Council (NVFC) is the leading nonprofit membership association representing the interests of the volunteer fire and emergency medical services. The NVFC unites and supports volunteer and combination fire and EMS organizations through education, advocacy, leadership development, and collaboration. Guided by professionalism and innovation, we provide the tools and resources needed to protect communities, advance responder health and safety, and prepare leaders for the future. Learn more and join at www.nvfc.org.