Hey there! Did you know that simple, small habits might be the secret to boosting your heart health? It’s true! According to science, tiny daily changes can lead to huge improvements in how your heart functions.
Verified by Nutritionist Maria Laura Haddad-Garcia
Quick Takeaways
- Small daily habits can drastically improve your heart health in the long run.
- Swapping out sugary drinks for water can help manage blood sugar and cholesterol.
- Incorporating movement, getting enough sleep, and practicing gratitude can effectively reduce stress and boost heart function.
If you’ve been told that you have high cholesterol or blood pressure—or you just want to keep your heart in check—it’s time to start making some heart-friendly choices. It might seem tempting to change everything all at once, but big jumps often aren’t sustainable. According to Dr. Aubrey J. Grant, M.D. FACC, a cardiologist who specializes in athletes, “Heart health isn’t about overhauling everything; it’s listening to the little, consistent choices we make every day.” Lucky for you, just a handful of small switches can lead to ongoing improvements in your heart health. Here’s a list of five straightforward habits that expert dietitians and cardiologists suggest you start adopting right now!
1. Swap One Sugary Beverage Daily for Water
Let’s face it, sugary drinks—think sodas, lemonade, sweetened teas, and certain fruit juices—are everywhere and contribute heavily to the added sugars in our diets. Studies link these sugary bombers to increased risks of heart health issues, like elevated triglycerides, heart attacks, and strokes. Interestingly, the potential health dangers seem worse from sugary drinks compared to desserts.
“Water is hydrating and supports better heart health, while sugary beverages may lead to heart rhythm issues, like atrial fibrillation, and elevate the likelihood of type 2 diabetes and metabolic syndrome,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, who helps people manage heart conditions.
So, start swapping just one sugary drink for water each day. This simple switch can reduce risks around heart disease by preventing spikes in blood sugar, cutting down inflammation, and encouraging good circulation. For instance, by switching out one can of soda for some water, you’re cutting out about 36 grams of sugar—nearly 72% of your daily intake!
2. Change Up Your Afternoon Snack
Instead of munching on chips or cookies, opt for a handful of nuts like almonds or walnuts. “Substituting refined carbs with healthy fats from almonds, walnuts, or pistachios can lower bad cholesterol and support better vascular health. This slight dietary tweak holds a lot of preventive power,” says Grant. Just remember to pick low-salt or unsalted nuts for the best heart-health benefits.
If you typically reach for another cup of coffee in the afternoon, you might actually need a nutritious snack instead of more caffeine. “Coffee can speed up heart rate and raise cortisol levels, so filling up on a wholesome snack not only keeps your energy steady but also provides nutrients that benefit heart health,” Routhenstein suggests. A simple combo of an apple and some nuts can pack in antioxidants that help reduce inflammation and lower blood pressure.
3. Stand Up Once an Hour
Ever catch yourself glued to your desk or couch for hours without a break? Trust me, you’re in good company. But all that sitting could harm your cardiovascular system, even if you work out regularly. “Prolonged sitting boosts cardiovascular risk, even for people who exercise. Just standing up for a minute or two each hour can help boost circulation and enhance insulin sensitivity,” says Grant.
Bringing some light movement into your day will produce even better results for your metabolic health. Consider setting hourly reminders on your phone to help keep this habit going.
4. Hit the Hay 15 Minutes Sooner
Most adults typically need about 7 to 9 hours of sleep for overall wellness. If that seems tough, start with small steps. “Finding just 15 more minutes of sleep each night can really help your heart health by regulating blood pressure, cutting inflammation, and calming cortisol levels,” Routhenstein states. Plus, good sleep balances hunger hormones that support maintaining a healthy weight, keeping blood sugar levels in check, and overall cardiometabolic health.
5. Wrap Up Your Day with Gratitude
Believe it or not, the American Heart Association actually advises fostering gratitude for better heart health—and there’s solid reason behind that. Regularly expressing gratitude could improve your sleep quality and alleviate stress, both of which are great for lowering blood pressure. “Stress negatively impacts your heart, so finding a gratitude mindset at the end of the day eases the harmful effects of stress,” asserts Routhenstein.
To help make gratitude a habit, pair it with something you already do, like brushing your teeth or winding down at dinner. Unsure where to begin? Find joy in the little things—a yummy meal, a cheerful chat with someone dear, or a peaceful moment to yourself. This practice gets easier over time!
How to Keep Small Habits from Slipping Away
- Incorporate them into current routines. Mixing new habits into existing ones (like brushing your teeth, commuting, or prepping meals) can help them stick. For example, take a post-lunch stroll, stand up during ad breaks, or jot down what you’re grateful for before bed. “By tying physical activities to your daily routines, it makes committing to exercise a breeze.”
- Bring a buddy along. Having someone to share the journey with can make it more enjoyable and achievable. This could mean grouping up with coworkers for stand-up reminders, getting family members to list their gratitude at dinner, or asking your partner to go to bed earlier with you.
- Avoid an extreme all-or-nothing mindset. Many people struggle with either going to the gym every day or not at all or tracking every bite or ignoring nutrition completely. Trying to do it all perfectly might trip you up in your habits over time. Remember, small, steady steps lead to vast changes down the road. Perhaps trading in 15 minutes of sleep becomes 30 minutes, or you indulge in soda at special times only. Don’t beat yourself up if you miss a day—pick back up your routine the next day!
Our Expert View
You don’t need to flip your life upside down to care for your heart health. Simple changes can significantly impact your blood pressure, cholesterol levels, and cardiovascular risks. Plus, these subtle changes are often much easier to keep up with than a full lifestyle reset.
According to dietitians and cardiologists, starting with swapping water for sugary drinks, snacking on nuts, standing regularly, getting a little extra sleep, and practicing gratitude are great initial steps. Begin small, pair new habits with things you already do, and, when possible, invite friends or family on this heart-healthy journey. Your heart will definitely show its appreciation!
Check out the full article on EatingWell
