- Cardiologists say small changes in your habits can yield big benefits for heart health.
- They recommend eating more plants, being active, socializing and choosing unsweetened drinks.
- If you smoke, they suggest seeking help quitting or at least cutting back.
You’ve probably heard it before—heart disease is the No. 1 cause of death in the U.S. Now for the good news: Cardiologists say that adding a few simple habits to your routine can significantly reduce your risk of cardiovascular disease.
What habits do heart docs wish you’d adopt to protect your heart? To find out, we interviewed three cardiologists. Here’s the inside scoop on the key changes they recommend for better heart health.
Spoiler alert—you don’t have to start cooking everything from scratch or training for a marathon for meaningful results. Small, sustainable changes, like these, can make a big difference over time!
1. Eat More Plant Foods
Fruits, veggies, nuts, seeds, beans and whole grains—they’re all plant foods cardiologists suggest eating more often. “Research continues to show us that the closer to plant-based our diet, the better for not only cardiovascular health, but gut health, brain health and health in general,” says cardiologist Lorrel Toft, M.D. These foods tend to be lower in saturated fat—a nutrient that can raise cholesterol levels when consumed in excess. At the same time, they’re higher in fiber, which can help lower blood cholesterol.
Rest assured, you don’t have to ditch animal products entirely for a healthy heart. Simply adding plant foods to your meals and snacks helps boost your intake of fiber and plant nutrients. Plus, their fiber has an added bonus: it fills you up. So you may find it more satiating than animal foods.
To get started, cardiologist Jay Chudow, M.D., recommends adding a handful of plant foods like berries, nuts, seeds or fresh greens to the meals you’re already eating. “These handfuls will add up over the course of the day and each week,” he says.
2. Sit Less
Most of us live pretty sedentary lifestyles, which can increase the risk of heart issues over time. That’s why cardiologists recommend sitting less and moving more. “Exercise helps to strengthen the heart by reducing blood pressure, lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol as well as reducing inflammation,” says cardiologist Randy Gould, D.O. “These factors all contribute to an overall improvement in cardiovascular health.”
Dedicated workouts are great, but even a few extra minutes of unstructured movement can help! “More physical activity, of any kind, is known to be helpful for cardiovascular health,” affirms Chudow. The cardiologists we spoke with suggest incorporating movement bursts by parking farther from your destination, using a standing desk or walking pad, going for a post-dinner walk or doing squats throughout the day.
3. Socialize
Did you know your weekend hangouts with friends or family game nights could be the key to better heart health? “Loneliness and depression have a significant impact on heart health,” says Toft. “Sharing meaningful connections and community supports not only heart health, but longevity.” It’s so powerful that one study found that poor social relationships in middle or old age increase the risk of cardiovascular disease by 16%. That doesn’t mean you have to become a social butterfly. But if you currently lack social connection, try visiting loved ones or picking up a new hobby to meet people. Or consider getting a pet. Studies show it can protect against high blood pressure and heart disease.
4. Choose Unsweetened Beverages
Drinking either sugar-sweetened or artificially sweetened beverages can increase your risk of heart issues like stroke, hypertension and coronary heart disease. While more research is needed to understand the mechanisms behind artificially sweetened beverages, sugar-sweetened drinks are believed to do this by spiking blood sugar levels. This can lead to inflammation, visceral fat accumulation and insulin resistance, all of which fan the flames of heart disease.
As a result, Gould suggests prioritizing unsweetened drinks to protect your heart. “Limiting sugary drinks can help prevent insulin resistance and reduce the risk of developing diabetes mellitus,” he explains. If plain water gets boring, try flavored sparkling water or fruit-infused water. You can also opt for low or fat-free milk, unsweetened alternative milks or unsweetened coffee or tea.
5. Try to Stop Smoking
Smoking is a major risk factor for heart disease, which is why cardiologists want to help you quit. “Smoking cessation helps reduce the buildup of plaque in the arteries (atherosclerosis) as well as inflammation. [This] improves circulation and reduces the risk of clot formation,” says Gould. It’s so powerful that within four years of quitting, your risk of having a stroke decreases dramatically to that of people who have never smoked. “Cessation is the best; however, if you have been smoking one to two packs per day for over 20 years, it may be more realistic to scale it down rather than to try and quit completely,” says Gould.
Meal Plan to Try
30-Day Easy Heart-Healthy Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
Cardiologists say that eating more plants, sitting less, socializing, prioritizing unsweetened drinks and quitting smoking can make a huge difference for your heart health. If adopting all of these changes at once sounds overwhelming, take a breath and remember that small changes over time can make a big difference. Toft suggests starting off by committing to one small change you can make easily, like taking a 10-minute walk after dinner or doing a 5-minute movement video with your child after school. Chudow agrees, saying “Make incremental healthful changes, which over the course of a lifetime can have a big impact.”
