6 Habits for a Healthy Heart

February marks American Heart Month, a time for reflecting on heart health and making lifestyle changes that can protect the most vital organ in your body. 

The leading cause of death in the United States is heart disease, but the good news is that many cases are preventable. Adopting a handful of simple habits can lower your risk while boosting your overall well-being. 

Our cardiologists at Advanced Medical Care in Queens and Brooklyn, New York, provide six practical, science-backed habits for keeping your heart healthy and strong. 

1. Focus on your diet 

Consuming too much sodium, processed food, and added sugars can lead to high blood pressure, cholesterol issues, and inflammation — all contributors to heart disease. 

Switch to whole foods and heart-friendly meal plans, such as the Mediterranean diet, which focuses fruits, vegetables, whole grains, nuts, legumes, and lean proteins. 

If a major diet overhaul feels overwhelming, start small. For example, you could introduce a meatless meal once a week or trade salty snacks for a handful of almonds or fresh fruit. 

Portion control is also a must. Overeating even healthy foods can tax your circulatory system. Use smaller plates to help you decrease portion sizes without feeling deprived. 

2. Stay active 

A sedentary lifestyle can lead to cardiovascular issues, but even a slight uptick in physical activity can yield huge benefits. The American Heart Association recommends at least 150 minutes of moderate aerobic activity (like walking) or 75 minutes of vigorous exercise (like running) each week. 

For example, you can reduce your risk of coronary artery disease by 19% just by walking regularly. 

Don’t have time for long workouts? Incorporate movement into your day in smaller bursts. Take the stairs, park farther from the grocery store entrance, or try a five-minute stretch break during work hours. Exercise doesn’t just improve heart health; it reduces stress, boosts energy, and keeps your mood up. 

3. Quit smoking 

If you don’t smoke — great!

If you do, you should know that it’s a major risk factor for heart disease, responsible for 25% of deaths from coronary heart disease. Smoking damages your blood vessels and raises your blood pressure, both of which make your heart work harder. 

Fortunately, quitting offers nearly instant benefits. Just one year of being smoke-free can cut your risk of a heart attack in half. For best results, identify triggers that make you want to smoke — like stress or caffeine — and replace them with healthy alternatives like a short walk or deep breathing exercises. 

4. Get better sleep 

Poor sleep and lack of sleep can lead to high blood pressure, obesity, and increased stress — all of which raise your risk for heart disease. 

Here are some tips for getting a full night of restorative sleep:

• Stick to a consistent bedtime routine
• Go to sleep and wake up at the same time, even on non-work days
• Create a soothing pre-sleep ritual, such as reading or meditating
• Avoid TV, phones, and computer screens an hour before bedtime — the blue light interferes with your natural sleep cycle 

Protect your heart health by getting seven to eight hours of sleep nightly. 

5. Watch your stress levels 

Stress affects more than just your mind—it can also impact your heart. When you’re stressed, your body releases cortisol and adrenaline, hormones that can raise your blood pressure. 

Try meditation, yoga, or even a simple walk in nature to minimize stress. Breathing exercises can also help. For example, take three deep breaths to help you center yourself during a busy moment. 

Connecting with others, whether friends, family, or a support group, can help you feel less isolated and stressed. 

6. Limit alcohol intake 

Although light or moderate drinking — one drink a day for women, two for men — has been linked to some cardiovascular benefits, excessive alcohol consumption has the opposite effect. It can raise blood pressure, trigger irregular heart rhythms, and lead to long-term damage like cardiomyopathy. 

If reducing alcohol feels overwhelming, try setting specific goals, like only drinking on weekends or substituting alcohol with healthier options like sparkling water or herbal teas. 

By committing to small, doable steps, you can cultivate long-term changes that keep your heart healthy. 

For more tips and expert heart treatments, call Advanced Medical Care or book a consultation online. We’re here to ensure you’re here for a long and healthy life.