Lifestyle changes to reduce your risk of heart disease

Your heart works hard for you every single day — so why not return the favor? Heart disease remains one of the leading health concerns worldwide, but the good news is that small, sustainable lifestyle changes can go a long way in lowering your risk and helping you feel your best. In this post, we’ll explore simple, practical changes you can start making today to support a healthier heart and a healthier you.

1. Be active!

Work to increase your activity to the American Heart Association recommended goal of at least 30 minutes a day at least five days per week or a total of 150 minutes per week.

2. Reduce saturated fat.

Reduce saturated fat (animal fat) in your diet. Use the tips below to lower the amount of saturated fat and cholesterol you get when you eat meat:

• One portion of meat is about the size of a deck of cards or three ounces.
  
• Choose lean cuts of meat. Lean cuts usually contain the words “round,” “loin,” or “sirloin” on the package.
  
• Trim off as much fat as you can before cooking and pour off the melted fat after cooking.
  
• Use healthier cooking methods: bake, broil, stew, and grill.
  
• Choose low-fat dairy products like cheese, sour cream, and yogurt

3. Get plenty of sleep.

Aim to get seven to nine hours of sleep per night.

4. Try fish.

If you’re a fan of fish, try to eat it at least two times a week. Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout, and herring) may help lower your risk of coronary artery disease.

5. Focus on fiber.

Increase fiber intake, especially soluble fiber found in oatmeal, beans, fruits, and vegetables. Aim for 20–35 grams of fiber per day.

6. Enjoy more fruits, vegetables, and whole grains.

These foods are loaded with fiber, which keeps you feeling full. They’re also packed with health-promoting vitamins, minerals, and phytonutrients.

7. Drink in moderation.

If you drink alcohol, stick to one drink per day if you’re a woman and two drinks per day if you’re a man.

8. Avoid tobacco.

Smoking can damage blood vessels, raise blood pressure, and increase the risk of heart disease. Avoiding tobacco will not only protect your heart health, but it will also improve your overall health and energy levels.

Taking care of your heart doesn’t require drastic changes — it starts with small, consistent steps that add up over time. Whether it’s choosing heart-friendly foods, staying active, or improving your sleep quality, every effort counts. If you’re ready to take the next step toward better heart health, consider scheduling a visit with a virtual primary care provider at First Stop health. They’re here to support you with personalized guidance to help you build a lifestyle that keeps your heart healthy.

Get started today.

We’re here to support you. Request your visit today!

Log in for care