Small Tips to Improve Heart Health

Heart disease has been the No. 1 cause of death in the United States for over 70 years. In 2021 alone, it contributed to one in every five deaths.

There is good news. Heart disease is preventable. And it’s possible to reverse some of the effects heart disease has on your body, says Dr. Damodhar Suresh, a cardiologist at the Florence Wormald Heart and Vascular Institute at St. Elizabeth.

“Heart disease is preventable,” he says. “That’s why it’s important to be very aggressive in managing diabetes, controlling blood pressure, and controlling cholesterol.”

According to Dr. Suresh, following the American Heart Association’s Life’s Essential 8 is the best way to limit your risk for heart disease or reduce the effects on your body. These eight steps include:

1. Eating better.
2. Being more active.
3. Quitting tobacco.
4. Getting more sleep.
5. Managing weight.
6. Controlling cholesterol.
7. Managing blood sugar.
8. Managing blood pressure.

If the Essential 8 seems like a big leap, there are smaller, more manageable steps you can take right now to start improving your heart’s well-being.

9 Small Steps for Better Heart Health

For some people, tackling a big lifestyle change is easy. Other people may struggle, become frustrated, and quit. To keep yourself motivated, try these nine smaller steps that can boost your heart health:

1. Don’t drink your calories: The average soda can contains 150 calories and nearly 40 grams of sugar. Cutting out one drink like this every day could equal a 10-pound weight loss over a year.
2. Maximize breakfast: A good breakfast can jumpstart your day. Choose heart-healthy foods like fruit and whole grains. Oatmeal and whole wheat toast are good options.
3. Get nutty: Many nuts, including almonds, walnuts, and peanuts, contain omega-3 fatty acids that have been shown to reduce the risk of heart attack and stroke. Grab a handful for a snack or add a few to salads or pasta.
4. Add one fruit or vegetable a day: Adding at least one more fruit or vegetable to your diet each day can reduce the impact of heart disease. For fruits, try blackberries, blueberries, raspberries, papaya, or red grapes. If you prefer veggies, consider beets, winter squash, leafy greens, crunchy veggies (like broccoli or cauliflower), or sweet potatoes.
5. Give seafood a try: Like nuts, various types of seafood contain omega-3 fatty acids that are good for your heart. Salmon, herring, mackerel, and bluefin tuna are good sources.
6. Take 10 for a walk: The Department of Health and Human Services recommends 30 minutes of cardiovascular exercise five days a week. But shorter walks may feel more manageable if you’re just starting. Start with a short 10-minute walk to start building your endurance.
7. Start lifting: Lifting weights helps build muscle mass that burns extra calories and helps control your cholesterol. Start slowly by lifting cans, a hardcover book, or two-pound weights. As it gets easier, add more weight.
8. Take a breather: Slow, deep breaths can decrease your heart rate and help you relax. It can also help lower your blood pressure.
9. Soap up: Viruses like the flu and pneumonia can take a toll on your heart. Wash your hands frequently to protect your health.

Heart disease can boost your risk for significant health problems, including heart attack and stroke. With a few simple steps, you can start protecting your heart today.

Learn more about heart disease prevention programs at St. Elizabeth Healthcare.