Heart Experts Recommend These 5 Daily Practices for Better Health

 Cardiologists Hope You’ll Start These 5 Practices More Frequently

Tiny adjustments can have significant consequences!

Opt for Unsweetened Drinks

Aim to Quit Smoking

Chocolate-Peanut Butter Treats

Heart specialists assert that minor tweaks in your routine can bring substantial advantages for cardiovascular wellness. They advocate for a more plant-based diet, remaining active, fostering social connections, and selecting unsweetened beverages. If you smoke, they recommend seeking assistance to quit or at least reducing your intake.

What habits do cardiologists wish you’d embrace to safeguard your heart? We consulted three cardiologists to find out. Here’s their expert advice on the essential transformations they endorse for enhanced heart health.

Spoiler alert—there’s no need to prepare everything from scratch or train for a marathon to achieve meaningful outcomes. Simple, manageable changes, like these, can create a significant impact over time!

1. Consume More Plant-Based Foods

Fruits, vegetables, nuts, seeds, legumes, and whole grains—these are all plant-based foods that cardiologists recommend incorporating more often. "Research keeps showing that the more plant-based our diet is, the better it is for heart health, gut health, brain function, and overall well-being," explains the cardiologist. . These foods typically contain less saturated fat—a nutrient that can elevate cholesterol levels when overconsumed. Meanwhile, they are richer in fiber, which can aid in reducing blood cholesterol.

Rest assured, you don't have to eliminate animal products altogether for optimal heart health. Simply integrating more plant-based options into your meals and snacks can help enhance your fiber and nutrient intake. Moreover, their fiber provides an added bonus: it contributes to a sense of fullness. You might find it more satisfying than animal-based foods.

To commence, the cardiologist advises adding a handful of plant-based items such as berries, nuts, seeds, or fresh greens to the meals you already enjoy. 

2. Reduce Sedentary Time

Most individuals lead fairly inactive lifestyles, which can increase the risk of cardiovascular complications over time. Therefore, cardiologists suggest reducing sitting time and increasing movement. “Exercise strengthens the heart by decreasing blood pressure, lowering LDL (‘bad’) cholesterol, elevating HDL (‘good’) cholesterol, and diminishing inflammation,” states cardiologist Randy Gould, D.O. "These small amounts add up over the day and each week," he says.

Dedicated workouts are fantastic, but even a few extra minutes of spontaneous movement can be beneficial! “Increased physical activity, of any sort, is known to be advantageous for heart health,” confirms Chudow. The cardiologists we spoke with recommend integrating movement bursts by parking further from your destination, utilizing a standing desk or walking pad, taking a stroll after dinner, or doing squats throughout the day.

3. Engage Socially

Did you know that your weekend gatherings with friends or family game nights might hold the key to improved heart health? “Loneliness and depression significantly affect heart health. Sharing meaningful relationships and community support enhances not just heart health but longevity,” says a cardiologist. It’s so impactful that a study revealed that poor social ties in middle or older age elevate the risk of cardiovascular disease by 16%. This doesn’t imply you must become overly social; however, if you currently lack social connections, consider visiting loved ones or exploring a new hobby to meet new people. Alternatively, adopting a pet can also be beneficial, as studies indicate it may help shield against high blood pressure and heart disease.

4. Select Unsweetened Beverages

Consuming sugar-sweetened or artificially sweetened beverages can elevate your risk of cardiovascular issues such as stroke, hypertension, and coronary artery disease. While further research is needed to fully understand the effects of artificially sweetened drinks, sugar-laden beverages are thought to contribute to these risks by causing spikes in blood sugar levels. This can lead to increased inflammation, visceral fat accumulation, and insulin resistance, all of which exacerbate heart disease.

As a result, Gould recommends prioritizing unsweetened drinks to safeguard your heart."Cutting back on sugary drinks can help prevent insulin resistance and reduce the chance of getting diabetes mellitus," he explains.   If plain water becomes monotonous, consider trying flavored sparkling water or fruit-infused water. You may also choose low or fat-free milk, unsweetened alternative milks, or unsweetened coffee or tea.

5. Make an Effort to Quit Smoking

Smoking poses a significant risk for heart disease, which is why cardiologists wish to support your cessation efforts. “Quitting smoking aids in decreasing plaque buildup in the arteries (atherosclerosis) as well as reducing inflammation. [This] enhances blood circulation and lowers the risk of clot formation,” says Gould. Its impact is so profound that within four years of quitting, your risk of having a stroke drops dramatically to that of non-smokers. Gould suggests that stopping completely is best, but if you've been smoking one to two packs every day for more than 20 years, it might be better to cut back gradually instead of trying to quit all at once.