5 Heart-Healthy Habits You Should Adopt Today

Nearly 128 million Americans, or about half of adults, have some form of cardiovascular disease, and the American Heart Association says that more people die of heart disease than all forms of cancer and chronic lower respiratory disease combined. February is American Heart Health Month, and an ideal opportunity to review how to become proactive about taking care of your heart.

These numbers are startling, but there’s plenty you can do to lower your risk by simply making healthy lifestyle changes. 

At The Center for Primary Care and Sports Medicine in Aurora, Illinois, board-certified physician Lawrence Kacmar, MD, treats patients with heart disease or its risk factors. In recognition of American Heart Month, our team has outlined five steps anyone can adopt today to start improving heart health right now. 

1. Eat a heart-healthy diet

You know that highly processed, fatty, and salty foods increase the risk of high blood pressure, high cholesterol, and inflammation. The good news is that eating more mindfully has the opposite effect.   

Although everyone’s nutritional needs vary, we recommend emphasizing balance when preparing meals and snacks. A mix of fruits, vegetables, lean proteins, whole grains, and healthy fats can lower your risk of cardiovascular disease by reducing inflammation and keeping cholesterol and blood pressure in check.

2. Exercise regularly

Moving your body is one of the best, most effective ways to support your heart. Studies show that exercise helps strengthen the heart muscle, boosting its efficiency, lowering blood pressure, and making it easier to manage weight.

Going to the gym isn’t everyone’s cup of tea. But you aren’t obligated to sign up for a membership. The goal is to move in a way that matches your abilities and preferences. Even light exercise, such as walking, gardening, or doing yoga, offers cardiovascular benefits. Aim for 30 minutes of movement most days of the week for optimal results. 

3. Manage cholesterol levels

Cholesterol is a waxy substance that your body needs for important functions such as hormone and cell production. Problems arise when levels become unbalanced. 

HDL, often called “good” cholesterol, helps remove excess fat from your bloodstream, while LDL, or “bad,” cholesterol can build up in your arteries and increase your risk of heart disease. Genetics and certain medical conditions can contribute to high cholesterol, but routine screenings can help detect potential problems. 

For many, a combination of a heart-healthy diet, regular exercise, and medication when necessary can keep cholesterol levels within a healthy range. 

4. Quit using tobacco

Smoking is bad for your lungs, but those effects extend to your heart by raising blood pressure, narrowing the arteries, and increasing inflammation throughout your body. 

While it can be challenging to quit using tobacco, it’s one of the best decisions you can make, and the benefits start right away. Within 20 minutes of your last cigarette, your blood pressure drops and heart rate slows. These benefits continue compounding, lowering your risk of heart disease, stroke, and atherosclerosis.

Our providers can recommend resources and medication to reduce cravings and make it easier to kick the smoking habit for good.

5. Limit stress

There’s no way to prevent stress altogether, but it’s important to keep it in check. That’s because stress causes hormones like cortisol and adrenaline to spike, making your heart race, raising blood pressure, and causing blood vessels to narrow. Over time, these effects may increase your risk of heart problems.

When you find yourself feeling overwhelmed, try to take a step back and reset. Stress-relieving activities such as deep breathing, meditation, or going for a walk can lower blood pressure and reduce inflammation so your heart stays healthy. 

We can help support your heart health

Because February is National Heart Month, there’s no better time to assess your current lifestyle and see where you can make small but effective changes. Working with Dr. Kacmar and our team at the Center for Primary Care and Sports Medicine can make this process easier and help you achieve lasting change. 

To get started, schedule an appointment by calling our staff or using the “Book online” button on this website.