By James V. Talano, MD, MBA, FACC
The start of a new year offers an opportunity to set intentions for healthier living. If you’re aiming to protect your heart and improve overall well-being, adopting practical, achievable resolutions is key. Here are some cardiovascular health-focused resolutions that can easily become lifelong habits.
1. Prioritize Your Regular Physical Activity
Exercise is a cornerstone of heart health. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly. This may sound daunting, but you can achieve this by:
• Taking brisk 30-minute walks five times a week.
• Riding a bicycle 40 minutes four days a week
• Dancing, swimming, or engaging in a sport you enjoy for 50 minutes 3 days a week
• Using wearable trackers to motivate daily step goals.
Breaking exercise into smaller chunks (e.g., 10-minute sessions) can also make it more manageable. Research shows that regular exercise lowers blood pressure, improves total cholesterol, and strengthens heart function.1,3
2. Adopt a Heart-Healthy Diet for Yourself
Eating smarter doesn’t mean drastic changes. Small, consistent adjustments to your diet can support cardiovascular health. Consider:
• Increasing fruit and vegetable intake: Aim for five servings daily, focusing on colorful varieties.
• Choosing whole grains over refined carbs to stabilize blood sugar and lower cholesterol.
• Limiting sodium to reduce high blood pressure; check labels and cook more meals at home.
• Incorporating heart-healthy fats, like omega-3s from fish, nuts, and seeds.
Adopting a Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet can help you achieve these goals sustainably.1,2
3. Manage Your Stress More Effectively
Chronic stress can lead to unhealthy behaviors like overeating or smoking, increasing cardiovascular risk. Resolve to handle stress proactively by:
• Practicing mindfulness or meditation for a few minutes daily.
• Engaging in yoga or other calming exercises such as Pilates
• Setting aside time for hobbies or social interactions.
• Read New books or listen to your favorite music or Broadway plays
• Even simple deep-breathing techniques during stressful moments can lower your heart rate, blood pressure and improve focus.2
4. Quit Smoking and Limit Alcohol
Smoking is a leading cause of heart disease. Resolve to quit using resources like counseling, nicotine replacement therapies, or apps designed to support smoking cessation. For those who drink, limit alcohol to one drink per day for women and men, as excessive consumption contributes to high blood pressure, heart failure and arrhythmias.3
5. Maintain a Healthy Weight Through Diet and Exercise
Excess weight, particularly around the abdomen, raises the risk of heart disease. Setting realistic goals such as losing 5-10% of your body weight can significantly impact heart health. Achieving this involves:
• Combining physical activity with mindful eating.
• Tracking your calorie intake to ensure a slight deficit each day
• Celebrating non-scale victories, such as improved energy or better sleep, to stay motivated.1,3
6. Get Adequate Sleep
Lack of sufficient sleep is linked to hypertension, diabetes, heart disease and cognitive decline. Adults need 7-9 hours of quality sleep per night. Achieve this by:
• Sticking to a consistent sleep schedule, even on weekends.
• Avoiding television, listening to loud music and heavy meals close to bedtime.
• Creating a relaxing bedtime routine with calming activities like reading or gentle stretches.
• Avoid heavy exercise within three hours of bed time
If sleep problems persist, consult a healthcare provider to rule out conditions like sleep apnea, leg spasms which affects heart health.1,2
7. Know Your Numbers
Knowledge is power when it comes to cardiovascular health. Commit to learning and tracking key health indicators, such as:
• Blood pressure (ideal: less than 120/70 mmHg).
• Cholesterol levels less than 150 mg/dl
• Blood sugar or A1C levels at 5.6 or below
(for better carbohydrate management).
Regular check-ups with your healthcare professional will help you stay informed and adjust your habits as needed.3
8. Keep Yourself Well Hydrated
While drinking water might seem trivial, it helps support healthy blood viscosity and supports organ function. Replace sugary beverages with water and aim for about 4-5 16 oz bottles daily, adjusting for individual needs based on activity and climate.1
9. Build a Support System for Yourself
Healthy habits are easier to sustain with the encouragement of family, friends, or community groups. Partner up with a friend or family members for workouts, join a cooking class, or take part in online health challenges. This social accountability can keep you motivated throughout the year.2,3
10. Celebrate Your Progress, Not Perfection
Perfection isn’t the goal—progress is. Reward yourself for small victories, whether it’s preparing a new healthy recipe or hitting a weekly step count. Positive reinforcement makes healthy behaviors more enjoyable and sustainable.1,3
A Heart-Healthy Year Awaits You
With these realistic resolutions, you can take meaningful steps toward better cardiovascular health without feeling overwhelmed. Remember, incremental changes often lead to lasting transformation. Embrace the new year as a fresh start to prioritize your heart health and overall well-being.
239-261-2000 x1 | www.swicft.org
Naples – 625 9th Street North
730 Goodlette Frank Road North
Bonita Springs – 9410 Fountain Medical Ct.
References:
1. American Heart Association (AHA). Recommendations on physical activity
and diet for heart health.
2. Mayo Clinic. Heart-healthy eating and lifestyle tips.
3. Centers for Disease Control and Prevention (CDC). Benefits of quitting
smoking and understanding health numbers.