Seven Easy Ways to Boost Your Heart Health

The heart is a silent workhorse. Every minute of every day, regardless of what we’re doing, the heart pumps oxygen-rich blood to our brain, muscles, and organs. We rarely think about how much we depend on our heart health, day in and day out.

It’s time to send your hard-working heart a little love!

“Improving heart health doesn’t require anything drastic,” says Delyte Nasch, NP, with Yavapai Regional Medical Group – Cardiology in Prescott Valley. “Some of the most effective things you can do for your heart are simple and easy to incorporate into your life, with the goal of creating lifelong habits.”

Nasch suggests these seven heart-healthy tips that can make a meaningful difference.

1. Get Moving

Physical activity is one of the most powerful tools for improving heart health. When you move your body regularly, your heart becomes stronger and more efficient, which means it won’t have to work as hard to pump blood throughout your body. Regular movement can also help lower your blood pressure, improve cholesterol levels, control blood sugar, and reduce stress.

No need for a gym membership, fancy equipment or elaborate workouts. Activities like brisk walking, biking, swimming, dancing, or even household chores all count. The key is consistency.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week. That breaks down to about 30 minutes a day, five days a week and can be split into shorter sessions if needed. Even small changes, such as walking during lunch breaks, taking the stairs, parking farther away from the entrance, or stretching throughout the day, can add up over time.

2. Eat with Your Heart in Mind

A heart-healthy diet helps control cholesterol, blood pressure, and inflammation, which are all major risk factors for heart disease. Try to limit foods high in sodium, added sugars, and unhealthy fats. As often as possible, fill your plate with:

• Fruits and vegetables
• Whole grains
• Lean proteins such as fish, poultry, beans, and legumes
• Healthy fats from sources such as nuts, seeds, avocados, and olive oil

You can try herbs instead of salt and opt for baked instead of fried foods. The web contains countless ideas for healthy eating. For starters, try searching for recipes that are aligned with the Mediterranean Diet or the DASH (Dietary Approaches to Stop Hypertension) diet. Soon you’ll be preparing meals that are both tasty and healthful.

3. Taboo Tobacco

It’s a well-known fact that smoking is one of the leading causes of heart disease and stroke. Tobacco damages blood vessels, raises blood pressure, reduces oxygen in the blood, and increases the risk of dangerous blood clots. Remember, even secondhand smoke can negatively affect heart health.

The U.S. Center for Disease Control and Prevention (CDC) stresses that quitting smoking significantly lowers the risk of heart disease. If you smoke, quitting — at any age — provides immediate as well as long-term benefits for your heart.

4. Be Alcohol Aware

Excessive drinking can raise blood pressure, increase weight, and weaken the heart muscle over time. If you choose to drink alcohol, be sure to stick with moderate levels. Your health care provider can help you decide what’s best for you.

5. Know Your Numbers

Heart-related conditions, such as high blood pressure and high cholesterol are often called “silent” conditions because symptoms are often unnoticeable. That’s why it’s important to be tested regularly.

Ask your health care provider about these key numbers:

• Cholesterol levels
• Blood pressure
• Blood sugar
• Body weight

“Knowing these important numbers will allow you to take action early if needed,” says Nasch. “From there, you can move ahead with informed lifestyle changes and work with your care team to head off complications before they start.”

6. Get Your Z’s

Chronic poor sleep can increase blood pressure and raise inflammation. It can also raise your risk of obesity, diabetes, depression, and heart disease.

A good rule of thumb for adults is 7 to 9 hours of quality sleep each night. Creating a consistent bedtime routine, limiting screen time before bed, and keeping your sleep environment comfortable can make a big difference.

7. Ease the Stress

Stress management is equally important. There are simple, easy-to-incorporate techniques such as deep breathing, mindfulness, spending time outdoors, and connecting with loved ones. Calming your mind will help protect your heart.

Start Small

Heart health isn’t about perfection—it’s about progress. Send your heart some love by choosing one or two of the above suggestions. The idea is to start with small, sustainable changes and slowly build from there. It’s the best way to keep up with your new habits in the long run. Remember, you can reduce your risk of heart disease and create a healthier future. Your heart will thank you!

For more information on the wide array of services at Dignity Health Yavapai Regional Medical Center, including its state-of-the-art heart care at the James Family Heart Center, visit yrmc.org.