Heart disease is the leading cause of death in the United States. However, up to 80% of heart disease risk can be lowered with lifestyle choices and everyday habits (Brown Health University1). As we celebrate Heart Month, let’s take a closer look at how we can make healthy choices to support a strong heart.

Move Regularly and Often

Physical activity is a main component of heart health because it helps manage blood sugar, blood pressure, cholesterol, weight, and even stress. Prioritizing regular physical activity throughout your day can help reduce your risk of heart disease while improving your endurance and stamina. The U.S. Department of Health2 recommends that adults accumulate at least 150 minutes of moderate-intensity aerobic activity along with two to three days of strength training activities each week. If you are new to exercise, talk with your doctor before starting a program, and build up your activity gradually. Choose activities you enjoy and plan your schedule to keep exercise a priority.

Be Intentional with Healthy Food Choices

Food choices have a direct impact on key health measures such as blood pressure, blood sugar, and cholesterol. Intentionally filling your diet with healthier options and eating more mindfully can help maintain a healthy heart. Aim to incorporate more nutrient-dense fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting amounts of added sugars, sodium, saturated fats, trans fats, and processed foods. For more guidance, the

Mayo Clinic3 recommends following eating plans like Dietary Approaches to Stop Hypertension (DASH) or the Mediterranean Diet. Making small changes each day can lead to a significant impact.

Prioritize Quality Sleep

Sleep impacts every area of our health. It helps renew energy, promotes a strong immune system, and lowers the risk of many health conditions. Adults should aim for six to eight hours of sleep each night. However, sleep quality is also important. Prepare your mind and body for adequate, restful sleep by following a bedtime routine. Try to limit screen time at least 30 minutes before bed and unwind with calming activities, like stretching, meditation, deep breathing, or gentle music.

Know Your Numbers and Meet with Your Doctor

Routinely monitoring your biometrics and blood work can provide a wealth of information when it comes to heart health. Participating in regular screenings and meeting with your doctor will help you notice positive or negative trends so you can respond appropriately and effectively. As you establish a relationship with your doctor or specialists, you can formulate a personalized approach for establishing and maintaining heart-healthy habits.

Don’t Smoke

If you currently smoke, vape, or use nicotine products, take steps to begin your quitting process. Research has shown that nicotine damages the heart and blood vessels. It also raises blood pressure and heart rate. It’s never too late to quit. Your risk of heart disease can be lowered even a day after quitting. Talk with your doctor about support, quitting aids, and a plan for cessation.

Learn to Manage Stress

Unmanaged stress can contribute to heart disease risk in several ways. It raises cortisol (stress hormone) levels, which can increase blood pressure, blood sugar, LDL cholesterol, and inflammation. It can also lead to poor coping habits such as excess drinking, smoking, and eating. Incorporate healthy stress management techniques like physical activity, meditation, and breathing exercises. If stress is affecting your daily activities or you feel like you cannot cope, talk with your doctor or a licensed therapist for more support and personalized strategies.

Continue Reading January 2026 Newsletter: Move for Longevity: Strength & Mobility for the Years Ahead