Cardiologists wish you would adopt these 5 habits more often
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
- Even small shifts in daily routines can yield meaningful heart-health benefits, according to cardiologists.
- They emphasize more plant-forward eating, staying active, cultivating social connections, and preferring unsweetened beverages.
- If you smoke, seek help to quit or at least cut back gradually.
Heart disease remains the leading cause of death in the United States. The encouraging news is that adding a handful of simple practices to your routine can substantially lower your cardiovascular risk over time. To learn what seasoned heart specialists recommend, we spoke with three cardiologists who shared their core strategies for protecting heart health. Spoiler alert: you don’t need to overhaul your life or race to a finish line—small, sustainable changes add up.
1) Increase Plant-Based Foods
Aim to include more fruits, vegetables, nuts, seeds, beans, and whole grains in your meals. Cardiologist Lorrel Toft, M.D. notes that moving closer to a plant-based pattern benefits not just the heart but gut and brain health as well. Plant foods typically contain less saturated fat, which can raise cholesterol when eaten in excess, and they’re rich in fiber, which helps lower cholesterol levels.
You don’t have to eliminate animal products to protect your heart. Simply boosting plant foods increases fiber and plant nutrients, and the fiber helps you feel fuller longer, which can curb overeating.
To start, cardiologist Jay Chudow, M.D. suggests simply adding a small handful of plant foods—berries, nuts, seeds, or fresh greens—to meals you already enjoy. Those small additions add up across meals and days.
2) Sit Less, Move More
Our modern routines are often sedentary, which over time raises heart risk. Cardiologists recommend reducing sitting time and weaving more movement into daily life. Exercise helps lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol, and decrease inflammation—all of which improve heart health.
You don’t need hour-long workouts to make a difference. Any extra movement helps: park farther away, use a standing desk or walking pad, take a post-dinner stroll, or do short bursts of activity like squats throughout the day.
3) Nurture Your Social Connections
Even simple social activities—weekend meetups, game nights, or family time—can boost heart health. Loneliness and depression detract from heart health and overall longevity. Strong social ties are linked to fewer cardiovascular problems and longer life expectancy. You don’t have to become extremely social; start by reconnecting with loved ones, taking up a hobby to meet people, or even spending time with a pet, which studies associate with lower blood pressure and reduced heart disease risk.
4) Favor Unsweetened Beverages
Regularly drinking sugar-sweetened or artificially sweetened beverages is linked to higher risks of stroke, high blood pressure, and heart disease. Sugar-sweetened drinks may raise blood sugar and promote inflammation, visceral fat, and insulin resistance—the trio that fuels heart disease. Artificial sweeteners’ effects are still under study, but limiting added sugars is broadly recommended.
Gould emphasizes choosing unsweetened drinks to protect the heart. If plain water feels dull, try flavored sparkling water or fruit-infused water. You can also opt for low- or fat-free milk, unsweetened plant-based milks, or unsweetened coffee or tea.
5) If Possible, Quit Smoking
Smoking remains a major risk factor for cardiovascular disease. Quitting reduces arterial plaque buildup and inflammation, improves circulation, and lowers clot risk. Remarkably, within four years of quitting, your stroke risk drops dramatically toward that of someone who has never smoked. If a complete quit feels daunting after long-term heavy smoking, consider reducing exposure as a stepping stone, then transition toward full cessation.
Our Expert Take
Experts agree that eating more plants, sitting less, socializing, choosing unsweetened beverages, and quitting smoking can substantially impact heart health. If implementing all these changes at once feels overwhelming, remember that gradual shifts accumulate. Start with one approachable change you can sustain—like a 10-minute after-dinner walk or a quick 5-minute movement routine with your family after school. As Chudow puts it, focus on incremental, lasting improvements that compound over a lifetime.
If you’d like, I can tailor these suggestions into a simple 4-week plan or help you pick a first small change based on your daily routine.
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