It’s Never Too Late to Prioritize Your Heart
No matter your age or current health, small daily choices can make a big impact. Whether you’re managing existing conditions or simply want to feel your best, these seven habits are a strong foundation for better heart health.
7 Simple Steps to a Healthier Heart:
- Quit smoking (or never start)
Tobacco is one of the biggest threats to heart health. If you smoke, talk to your doctor about proven quit plans and medications that can help. - Check and manage your blood pressure
Aim to keep your blood pressure below 120/80 mm Hg. High blood pressure is often silent but dangerous—get checked regularly. - Eat a heart-smart diet
Fill your plate with fruits, veggies, whole grains, lean protein, healthy fats, and limit added sugars, sodium, and processed foods. - Get moving every week
Strive for at least 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous activity (like jogging or swimming). Add strength training twice a week. - Reach and maintain a healthy weight
A body mass index (BMI) under 25 is ideal. Weight loss can improve blood pressure, cholesterol, and blood sugar—even a small amount helps. - Know your cholesterol numbers
Start checking cholesterol at age 20. If you’re over that, ask your provider about your numbers and how to lower them, if needed. - Keep blood sugar in check
Fasting blood glucose should be under 100 mg/dL. Limit sugary snacks and drinks, stay active, and follow your provider’s recommendations.
Let’s Break It Down: How to Make These Habits Stick
Want to Quit Smoking? Try This:
- Set a Quit Day and build a support network.
- Ask your doctor about nicotine replacement therapy or prescription meds.
- Avoid triggers—like smoke-filled environments or other smokers.
- Keep your hands and mouth busy (gum, games, walks, hobbies).
Blood Pressure Woes? Focus Here:
- Take prescribed meds exactly as directed.
- Cut down on sodium—aim for less than 1,500 mg per day.
- Eat more potassium-rich foods like bananas, sweet potatoes, and spinach.
- Lose weight if needed and move your body daily.
Eating Healthier Doesn’t Have to Be Hard:
- Fill half your plate with fruits and vegetables.
- Choose whole-grain breads, cereals, and pasta.
- Eat fish rich in omega-3s (like salmon or trout) twice a week.
- Limit red meat, fried foods, and processed snacks.
- Cook with heart-healthy oils like olive or canola.
Sneak More Movement Into Your Day:
- Take 10-minute walking breaks after meals.
- Park farther away. Take the stairs.
- Find a movement you enjoy—dance, bike, garden, swim!
- Add strength training with resistance bands or light weights.
Managing Weight is a Lifelong Journey:
- Keep a food journal or use an app to track what you eat.
- Focus on slow, sustainable weight loss.
- Eat mindfully and don’t skip meals.
- Build a support system—consider a friend, coach, or nutritionist.
Checking Your Cholesterol? Don’t Just Look—Act:
- Get tested every 4–6 years (more often if you have risk factors).
- Choose foods with less saturated and trans fat.
- Look for “heart healthy” labels.
- If prescribed meds like statins, take them consistently.
Want Better Blood Sugar? Start Small:
- Cut back on sugary drinks and refined carbs.
- Pair carbs with protein or healthy fats.
- Stay active—exercise helps your body use insulin better.
- Take any diabetes medications as directed.
Have Questions? Bring Them to Your Next Appointment:
Write them down so you don’t forget! Good ones to ask include:
- What’s the #1 thing I can change right now?
- How do I get back on track if I slip up?
- Are there local support programs or resources I should know about?
Your health journey is personal, but you’re not alone—your care team is here to help every step of the way.
Dr. Bobish
Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.
Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.
Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002