5 Simple Changes to Boost Your Heart Health

Your heart works tirelessly day in and day out. And although it seems like an unstoppable force, it’s more vulnerable than you might think. In fact, heart disease accounts for one in five deaths in the United States.

Heart disease, high blood pressure, and other cardiovascular conditions are shockingly common, and they can affect anyone. These conditions are serious, but the good news is that taking care of your heart health doesn’t have to be complicated.

A few simple lifestyle changes can significantly boost your heart health. Kunal Patel, MD, and our team at NJ Cardiovascular Institute specialize in cardiology, and our Heart Smart Program is designed to help you make heart health part of your everyday life.

Here are five ways you can start improving your heart health today.

1. Move more, sit less

Physical activity is the best way to maintain a healthy heart. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Remember that workouts don’t have to be vigorous to offer heart healthy benefits. Consider activities like taking a brisk walk, going for a bike ride, or even dancing around your living room. Every little bit counts, so find activities you enjoy and make them a regular part of your routine.

2. Eat heart-healthy foods

Did you know the food you eat directly affects your heart health? Try to eat a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats each day.

Go easy on red meats, processed foods, refined carbohydrates, and added sugars, which can increase your risk of heart disease. Small changes — like swapping out sugary drinks for water, opting for 100% whole-grain bread instead of white, and adding more leafy greens to your plate — can make a big difference for your heart and your overall well-being.

3. Manage stress

Chronic stress can take a toll on your heart health. Stress can elevate your blood pressure, which increases your risk of heart disease, so it’s essential to find healthy ways to manage stress in your life.

Take time to prioritize self-care and relaxation. Consider practicing relaxation techniques like deep breathing, meditation, or yoga, engaging in hobbies you enjoy, spending time with loved ones, or seeking support from a therapist or counselor if needed. A little bit of effort here can have a profound impact on your stress levels and your heart health.

4. Get enough sleep

While you sleep, your body performs essential repair and rejuvenation processes. Chronic sleep deprivation means you’re not getting enough sleep, and it can lead to high blood pressure, weight gain, and increased stress levels — all of which can negatively impact heart health.

For optimal heart health, aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to make it easier to fall asleep, get more restful sleep, and boost your heart health.

5. Join our Heart Smart Program

Last but not least, take your commitment to heart health to the next level by joining our Heart Smart Program. It’s a comprehensive program designed to provide preventive and continued care for your heart through routine checkups.

Along with health marker monitoring, you have access to personalized guidance from Dr. Patel and our team, educational resources to help you understand and manage your heart health, and support from a community of people on their own heart health journeys.

Whether you’re looking to prevent heart disease or manage an existing condition, our program can help you stay on track and achieve your goals. Early detection and proactive management helps you enjoy your best possible heart health at every age.

Prioritizing your heart health doesn’t have to be complicated. These simple changes can significantly reduce your risk of heart disease — so why wait? To get started, call one of our offices in Elizabeth, Lakewood, Paramus, or Secaucus, New Jersey, or send us a message online.

You Might Also Enjoy...

The Link Between Hormonal Changes and Heart Palpitations

The Link Between Hormonal Changes and Heart Palpitations

Hormones are chemicals that act as messengers throughout your body. They influence key bodily functions — and that includes your heartbeat. Find out how natural hormonal changes can cause heart palpitations and what you can do about it.
Are Varicose Veins Dangerous to My Health?

Are Varicose Veins Dangerous to My Health?

Varicose veins can be unsightly and embarrassing — but does their presence pose a greater threat to your health? Learn more about varicose veins, possible complications, and how varicose vein treatment can make a difference.

I'm Nervous About My Stress Test: What Can I Expect?

Exercise stress tests are a safe, noninvasive way to assess your heart health. But if you’re scheduled for one, it’s normal to be nervous. Find out what to expect during your stress test and how getting one can help protect your heart health.

The Dangers of High Blood Pressure

Half of American adults have high blood pressure. But just because it's common doesn’t mean it isn’t dangerous. Learn the risks of high blood pressure and find out how proactive management can help you live a heart-healthy lifestyle.
Chest Pain During Cardio: What You Need to Know

Chest Pain During Cardio: What You Need to Know

Regular physical activity is important for staying in shape and preventing problems with your cardiovascular system. If you have pain in your chest while exercising, it could be due to a variety of conditions.
When to Worry About Shortness of Breath

When to Worry About Shortness of Breath

There are a number of reasons you may find yourself short of breath, many of them temporary and mild. However, sometimes not being able to catch your breath is a sign of an underlying problem that needs medical treatment.