Heart disease remains the leading cause of death worldwide, but the good news is many heart problems are preventable. Small, consistent lifestyle changes can have a major impact on your cardiovascular health — and it’s never too late to start.

At Cedarcare Hospital, we believe that heart health begins with everyday habits. Here’s how you can take control of your heart health with simple, science-backed lifestyle changes.

1. Move More, Sit Less

Regular physical activity strengthens your heart muscle, lowers blood pressure, and improves blood circulation. You don’t need a gym membership to get started — just 30 minutes of moderate exercise most days of the week can make a difference.

Ideas to get moving:

• Take brisk walks during lunch breaks
• Use the stairs instead of the elevator
• Try dancing, biking, or swimming for fun and fitness

Pro tip: Consistency is more important than intensity. Find activities you enjoy and stick with them.

2. Eat for a Healthy Heart

What you eat has a direct impact on your heart. A heart-healthy diet helps reduce cholesterol, lower blood pressure, and manage weight.

Heart-smart foods include:

• Leafy greens (spinach, kale)
• Fatty fish (salmon, mackerel)
• Whole grains (brown rice, oats)
• Nuts, seeds, and legumes
• Berries and colorful vegetables

Limit: Saturated fats, processed foods, sodium, and added sugars.

3. Quit Smoking and Avoid Second-hand Smoke

Smoking damages your arteries, raises blood pressure, and greatly increases your risk of heart disease. Quitting — even after years of smoking — can quickly benefit your heart and lungs.

4. Manage Stress in Healthy Ways

Chronic stress can contribute to high blood pressure and unhealthy coping habits like overeating or smoking.

Heart-healthy stress management tips:

• Practice deep breathing or meditation
• Take short breaks during the day
• Stay connected with loved ones
• Try yoga or tai chi for calm movement

5. Watch Your Weight

Maintaining a healthy weight reduces your risk of heart disease, especially if you carry excess weight around your abdomen. Even modest weight loss (5–10% of your body weight) can lead to significant improvements in heart health.

Tip: Focus on lifestyle habits rather than strict diets. Sustainable changes go a long way.

6. Get Regular Health Screenings

Regular check-ups can help catch risk factors like high blood pressure, high cholesterol, or diabetes early — before they become serious.

Talk to your doctor about:

• Blood pressure checks
• Cholesterol levels
• Blood sugar monitoring
• BMI and waist circumference

Prevention is powerful. If you haven’t had a recent check-up, schedule one today at Cedarcare Hospital.

7. Sleep Matters More Than You Think

Poor sleep has been linked to higher risks

The Takeaway

Improving heart health of heart disease and stroke. Aim for 7–9 hours of quality sleep each night. Maintain a consistent bedtime, limit screen time before bed, and create a relaxing nighttime routine doesn’t require a complete lifestyle overhaul. It starts with small steps — a healthy meal, a daily walk, or a few extra hours of sleep. These simple changes can lead to lasting benefits for your heart and overall well-being.

Your heart deserves care — and so do you.

Schedule a heart health screening today at Cedarcare Hospital and take the first step toward a healthier future.