Key Points
- Cardiologists recommend small adjustments in daily habits to enhance heart health.
- Suggestions include increasing plant-based foods, staying active, socializing, and choosing unsweetened beverages.
- For smokers, seeking assistance to quit or at least reduce smoking is advisable.
Heart disease remains the leading cause of death in the U.S., but there’s some uplifting news: according to cardiologists, integrating a few straightforward habits into your life can significantly lower your risk of cardiovascular disease.
Curious about which habits can protect your heart? We asked several cardiologists for their insights on essential changes for improved heart health. Here’s what they shared.
And no, you don’t need to start preparing every meal from scratch or train for a marathon to see benefits. Even modest, sustainable changes can lead to substantial improvements over time!
1. Eat More Plant Foods
Consider incorporating more fruits, vegetables, nuts, seeds, beans, and whole grains into your diet. “Research consistently indicates that a diet rich in plant-based foods is beneficial not just for heart health, but for overall well-being,” shares cardiologist Lorrel Toft, M.D. These foods are generally lower in saturated fat, which can elevate cholesterol levels when intake is high. Plus, they’re usually higher in fiber, contributing to lower blood cholesterol.
Don’t worry; you don’t have to completely eliminate animal products for a healthy heart. Simply adding more plant-based foods helps increase your fiber and nutrient intake. Their fiber content is also quite filling, possibly more so than animal products.
To get started, Dr. Jay Chudow suggests throwing in a handful of plant foods like berries or greens to your existing meals. “These additions can really accumulate throughout the day,” he notes.
2. Sit Less
Many of us lead rather sedentary lives, which can elevate heart risks over time. It’s recommended by cardiologists to get up and move more often. “Exercise strengthens the heart, lowers blood pressure, increases ‘good’ HDL cholesterol, and reduces inflammation,” states Dr. Randy Gould. “All of these factors are crucial for better cardiovascular health.”
While structured workouts are beneficial, even small bursts of movement can make a difference. “Any increase in physical activity is good for heart health,” Chudow affirms. Parking further away or opting for standing desks, for instance, can help incorporate more movement into your day.
3. Socialize
Your social interactions—like Friday night get-togethers or board game sessions—could positively influence your heart health. “Feelings of loneliness and depression can seriously affect heart health,” explains Toft. “Building strong connections and community support enhances heart health and even longevity.” One study showed that lacking social relationships in middle or later life raises the risk of heart disease by 16%. You don’t need to become overly social, but visiting friends or picking up hobbies to meet new people can help. Even adopting a pet could improve your emotional well-being and protect your heart.
4. Choose Unsweetened Beverages
Consuming sugar-sweetened or artificially sweetened drinks may elevate the risk of various heart-related issues. While more research is needed on artificial sweeteners, sugary drinks can spike blood sugar levels, potentially leading to inflammation and insulin resistance—all risk factors for heart disease.
Due to this, Gould recommends focusing on unsweetened beverages. “Cutting down on sugary drinks helps prevent insulin resistance and lowers the chance of developing diabetes,” he explains. If plain water feels dull, consider flavored sparkling water or fruit-infused options. Low-fat or unsweetened alternative milks and unsweetened tea or coffee are also good choices.
5. Try to Stop Smoking
Smoking poses a significant risk for heart disease, which is why cardiologists are keen to support you in quitting. “Stop smoking helps limit plaque buildup in arteries and reduce inflammation. This improves circulation and lowers the clotting risk,” says Gould. Remarkably, within four years of quitting, your stroke risk reduces to that of non-smokers. “Cessation is ideal; though if you’ve been smoking heavily for a long time, cutting back may be a more attainable goal,” he adds.
Our Expert Take
Cardiologists believe that incorporating more plant foods, moving more, socializing, selecting unsweetened drinks, and quitting smoking can greatly benefit your heart. If the thought of making all these changes feels daunting, take a moment to breathe. Start small. For instance, consider taking a brief walk after dinner or a quick movement break with your child after school. Chudow advocates for “incremental healthful changes, which over a lifetime can lead to significant effects.”
