How to Cultivate Heart-Healthy Habits Beyond the Plate

When it comes to heart health, nutrition is just one piece of the puzzle (seriously my favorite saying, because we need to focus not only on nutrition but our whole health). While eating a balanced diet rich in heart-healthy foods is crucial, other lifestyle factors play a significant role in maintaining a strong and resilient heart. From managing stress to staying active and prioritizing quality sleep (or at least trying to if you have kids), small daily habits can add up to big benefits for your heart.

1. Get Moving: Exercise for a Stronger Heart

Physical activity is one of the best ways to keep your heart healthy. Regular movement helps lower blood pressure, reduce cholesterol levels, and improve circulation. The American Heart Association recommends at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of vigorous exercise (like running or HIIT workouts) per week.

How to make it happen:

• Find an activity you love—whether it’s dancing, hiking, cycling, or yoga.

• Take walking breaks throughout the day to keep your body moving.

• Join a fitness class or exercise with a friend to stay motivated.

• Increase activities of daily living (park further away at the grocery store, take the stairs, vacuum more often, do the dishes)

  • In my opinion, we as a society, need to increase our activities throughout the day. Our day-to-day has become modernized to the point where everything we can do or access is at our fingertips. We need to just move more all around!

💡 Try This: Challenge yourself to a “10K/day Step Challenge” for a week and see how many steps you can rack up each day!

2. Manage Stress: Keep Your Heart Happy

Chronic stress can take a serious toll on heart health by increasing inflammation and raising blood pressure. While stress is unavoidable, how you respond to it can make all the difference.

For me, managing stress is a combination of lifestyle strategies and medication. Along with exercise, mindfulness, and nutrition, I also take medication to help regulate stress and support my overall well-being. There’s no shame in getting the help you need—whether through therapy, medication, or other forms of support. Mental health is just as important as physical health when it comes to your heart. My wife will tell you she knows when I have not taken my medications, the stress shows.

Other ways to reduce stress:

• Deep breathing exercises: Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds to calm your nervous system.

• Mindfulness & meditation: Apps like Calm or Headspace can guide you through short meditations.

• Journaling or gratitude practice: Writing down a few things you’re grateful for each day can shift your mindset and reduce stress.

• Physical movement: Exercise isn’t just good for the body—it’s a natural stress reliever.

💡 Try This: Set aside 5-10 minutes each day for deep breathing or mindfulness meditation.

3. Prioritize Sleep: Rest for a Healthy Heart

Lack of sleep is linked to an increased risk of high blood pressure, heart disease, and obesity. Aim for 7-9 hours of quality sleep per night to give your heart the rest it needs.

But let’s be real… if you have kids, you’re probably laughing (or crying) at that recommendation. Whether it’s a baby who thinks 3 a.m. is playtime, a toddler who suddenly needs 47 bedtime snacks, or a teenager who only wants to talk about life’s deepest questions at midnight—sleep can feel like an impossible dream.

Still, even parents can sneak in some rest with a few tricks:

• Stick to a consistent sleep schedule (or as consistent as possible when little humans run the show).

• Reduce screen time before bed—though, let’s be honest, sometimes scrolling in bed is the only alone time we get.

• Create a relaxing bedtime routine (for both you and the kids—because if they sleep, you might stand a chance).

• Keep your bedroom cool, dark, and quiet… or at least aim for “quiet-ish.”

💡 Try This: Power down electronics at least 30 minutes before bed—or just pretend you were “meditating” when you dozed off on the couch.

Small Changes, Big Impact

Heart health isn’t just about what’s on your plate—it’s about how you move, manage stress, and rest. By incorporating these simple habits into your daily routine, you can strengthen your heart and set yourself up for lifelong wellness.

What heart-healthy habit are you focusing on this month? Share in the comments! 💬👇