Your heart works tirelessly every day to keep you alive – beating about 100,000 times daily. But how often do you show it some love? Strengthening your heart doesn’t require major life overhauls or hours at the gym. In fact, small, simple steps can make a world of difference.
“Your heart thrives on consistency and balance,” says Dr. Saddad Toor, a cardiologist at St. Joseph’s Health. “Incorporating just a few heart-healthy habits into your routine can significantly reduce your risk of heart disease.”
Ready to take that first step? Let’s dive into some simple changes you can add to your daily routines to keep your heart happy and strong.
Start Walking, Even for 10 Minutes a Day
Getting up and moving doesn’t have to be overwhelming. “Even 10 minutes of brisk walking can improve circulation and lower blood pressure,” explains Dr. Toor. Every bit of movement adds up. The American Heart Association recommends 150 minutes of moderate exercise per week. As your stamina builds, aim for 30 minutes of walking most days of the week.
Make Friends with Fiber
Fiber-rich foods like oats, beans, fruits, and vegetables help you feel full while lowering bad cholesterol (LDL) levels. “Aiming for 25 to 30 grams of fiber daily is a simple dietary tweak that works wonders for your heart,” notes Dr. Toor.
Hydrate Your Way to a Healthier Heart
Dehydration can strain your heart by making it pump harder to deliver oxygen. Make water your go-to drink and try carrying a reusable water bottle to stay on track. Cutting calorie laden drinks from your diet can also save calories and lead to weight loss!
Swap Salt for Herbs and Spices
Excess sodium raises blood pressure—a leading factor for heart disease. Experiment with garlic, turmeric, and other spices to flavor meals while keeping sodium levels low. The American Heart Association recommends no more than 2,300 mg of sodium per day while trying to get to the ideal limit of 1,500 mg per day – especially if you have high blood pressure.
Brush and Floss for Your Heart
Good oral hygiene isn’t just about your teeth—it’s connected to your heart, too! “Gum disease can lead to inflammation in the body, which has been linked to an increased risk of heart disease,” adds Dr. Toor. Brushing twice a day and flossing daily can reduce harmful bacteria and keep your gums—and your heart—healthy. Don’t forget to schedule regular dental check-ups for a truly heart-smart smile!
Add Color to Your Plate
A colorful diet isn’t just visually appealing—it’s heart-smart! Red peppers, green leafy vegetables, blueberries, and sweet potatoes are packed with heart-healthy antioxidants and vitamins.
Get Enough Sleep
Quality sleep is essential for heart health. Adults should aim for 7-9 hours of sleep per night. “Sleep is when your body repairs itself, including your heart and blood vessels,” Dr. Toor emphasizes. Being tired can also lead to cravings for calorie dense foods that result in overeating and weight gain.
Practice Portion Control
Overeating can lead to weight gain, which can strain your heart. Use smaller plates, pay attention to hunger cues, and savor each bite to prevent overeating.
Quit Smoking (Or Don’t Start)
Smoking damages blood vessels and increases heart disease risk. “Even if you’ve smoked for years, quitting now can significantly improve your heart health,” advises Dr. Toor. This goes for both cigarettes and vaping products – and avoid second-hand smoke. Smoking is also a major risk factor for stroke, pulmonary disease, and cancer so enjoy the bonus benefits that come with being a non-smoker.
Learn to Manage Stress
Learn to recognize and reduce stress in your life. Stress can cause high blood pressure which is linked to cardiovascular disease. Explore stress-reducing activities like meditation, journaling, or spending time in nature.
Yoga is another great option. Not only does it reduce stress but also improves flexibility and heart health. “Yoga combines gentle exercise with mindfulness, which can lower heart rate and blood pressure,” Dr. Toor suggests.
Embrace Healthy Fats
Not all fats are bad! Incorporate heart-friendly fats like avocados, nuts, seeds, and olive oil into your diet. These fats can help lower LDL cholesterol and reduce inflammation.
Move More, Sit Less
Long periods of sitting can increase your risk of heart disease. If your job is mostly sedentary, set reminders to stand, stretch, or take a quick walk throughout the day.
Schedule Regular Check-Ups
“Prevention is key when it comes to heart health,” Dr. Toor recommends. Annual physicals can detect issues like high blood pressure or cholesterol early, so you can address them before they become serious. Be sure to have an honest conversation with your doctor about your risk factors and any symptoms you may have.
Strengthening your heart doesn’t have to feel overwhelming or complicated. By taking these small, manageable steps, you’re creating lifelong habits that can lower your risk of heart disease and keep your ticker in top shape. “Your heart is an incredible organ,” Dr. Toor reminds us. “It’s never too late to show it some love.” Start today—your heart deserves it!
Is your heart due for a checkup? Visit one of our primary care physicians to assess your heart health and identify any potential risk factors.
