6 tips for boosting heart health — with surprising bonus benefits
EN ESPAÑOL: La salud del corazón depende más de su dieta de lo que cree
It’s a common myth: If heart disease runs in your family, your fate is sealed. But the truth is far more empowering. While your genes matter, your daily habits may matter even more.
It’s never too soon — or too late — to take action. Small, sustainable changes can dramatically improve cardiovascular health and reduce your risk of heart attack or stroke.
Heart disease is still the leading cause of death for both adult men and women in the U.S. For adult women, in particular, the risk is often underestimated. In fact, they are six to seven times more likely to die from cardiovascular disease than from breast cancer. Both are serious, of course — but this stark difference highlights just how vital it is to prioritize heart health.
The most powerful medicine? It might be on your plate.
A heart-healthy lifestyle doesn’t just reduce cardiovascular risk; it also lowers the likelihood of developing diabetes, high blood pressure, high cholesterol, erectile dysfunction, and some cancers. Let’s explore six impactful changes you can make — starting today.
1. Power up with plants.
Each daily serving of fruits and vegetables helps reduce heart disease risk — by about 5% per serving. These foods are nutrient-rich and fiber-packed, feeding your gut microbiome and supporting whole-body health. They’re a foundation, not a garnish.
2. Skip the sugary drinks.
Liquid calories can sneak up on you. Whether it’s soda, sweetened lattes, or energy drinks, these beverages often offer little more than sugar and empty calories. Swap them for water, unsweetened tea, or black coffee with a plant-based milk — and your body will notice the difference.
3. See your doctor.
Preventive care matters. Routine checkups can help catch and manage silent threats like high blood pressure or high LDL cholesterol before they cause serious harm. Partnering with your doctor can help you stay ahead of potential issues — and make informed choices about your health.
4. Move your body.
You don’t need a gym membership or a fancy routine. Walk when you can. Take the stairs. Dance while doing the dishes. Activity adds up — physically and mentally — and can be one of the most powerful tools for reducing cardiovascular risk.
5. Say goodbye to cigarettes.
There’s no sugar-coating it: Smoking is toxic to nearly every system in your body. Quitting is hard, but support systems — from medications to behavioral therapy — can help. It’s one of the single best decisions you can make for your heart.
6. Rethink meat.
Red and processed meats have been consistently linked to higher risks of heart disease, cancer, and other chronic illnesses. These foods can trigger inflammation and cellular stress. You might wonder, “But what about protein?” Don’t worry — a plant-based diet including beans, lentils, tofu, and whole grains can easily meet your protein needs. After all, some of the strongest animals on the planet are herbivores.
Building momentum for long-term change
Change doesn’t have to be dramatic to be effective. Start small. Swap chips for fruit. Take a quick walk after dinner. Pick one habit and build from there.
And most importantly, anchor your actions in what motivates you. Want more energy? Fewer medications? A sharper mind or stronger body? Whatever your reason, let it guide you.
Set a clear, meaningful goal — and tell someone about it. When we make our goals public, we’re more likely to follow through. And once you begin to feel the benefits, that motivation often becomes self-sustaining.
Why not begin today? That apple on your counter isn’t just a snack — it could be the start of something much bigger.
Montefiore Einstein is ranked in the top 1% of all hospitals in the nation for heart and vascular care by U.S. News & World Report
Montefiore Einstein’s nationally recognized Center for Heart and Vascular Care has also achieved a “high performing” ranking in heart failure and heart surgery from U.S. News & World Report. The Center for Heart and Vascular Care is a leader in heart rhythm disorders as well as interventional and minimally invasive cardiac procedures and is at the forefront of using ventricular assist devices (VADs) for the treatment of heart failure.
Our Center for Heart and Vascular Care is an international referral site for heart failure, arrhythmia, and mechanical circulatory support, including procedures such as cardiac device implantation and catheter ablation, performing more than 1,300 ablation procedures annually.
We continue to expand access to our heart care excellence across the region, including the Montefiore Einstein Cardiac Surgery Program at White Plains Hospital; the Heart Center at Montefiore Einstein Advanced Care, a new state-of-the-art facility located in the heart of Westchester, offering the latest diagnostics and care for patients with cardiac disease; and our Cardiac Wellness Program at Montefiore Einstein Advanced Care in Manhattan, a new state-of-the-art facility conveniently located just steps from Penn Station and Moynihan Train Hall, offering a personalized, nutrition-centered approach to the prevention and treatment of cardiovascular disease.
Montefiore Einstein is restoring lives through innovative heart care for our patients every day. Our unique patient care model provides comprehensive, individualized treatment and leverages the vast resources available to our specialists, including groundbreaking proprietary research and state-of-the-art diagnostic and treatment technology.
Developing the first transvenous cardiac pacemaker and performing the first coronary bypass operation was only the beginning of Montefiore Einstein’s more than 60 years of leadership in heart care — and we’re not slowing down.
Call (914) 457-4130 to make an appointment with one of our heart specialists at Montefiore Einstein Advanced Care—Westchester. Call (212) 324-4222 to make an appointment with one of our heart specialists at Montefiore Einstein—Manhattan West. Call (914) 849-6963 to make an appointment with one of our heart specialists at the Montefiore Einstein Cardiac Surgery Program at White Plains Hospital. To make an appointment with one of our heart specialists at one of our other Montefiore Einstein locations in the New York metro area, including in the Bronx, please call (718) 920-5949.
Members of the editorial and news staff of USA TODAY Network were not involved in the creation of this content.
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