You’ve heard the obvious heart health advice: Eat healthier and take 10,000 steps a day.
But there are plenty of unusual ways to lower your blood pressure, clear your mind and reduce stress without overthinking it. After all, chronic stress is tied to heart disease, the leading cause of death in the U.S.
Stress alone can cause high blood pressure, inflammation and poor sleep, said Adrienne Montero, a cardiovascular physician assistant at Novant Health Heart & Vascular Institute - Wilmington Main.
“Stress is a huge risk factor most of us don’t think about,” she added. “My father had a heart attack three years ago and had no clinical symptoms, but stress was such a big part of his life. Since his recovery, I always remind him and my patients that we have to control our stress levels, because they impact the body in so many ways.”
Screenings are the best way to help catch a potential health threat early. Patients at high risk for coronary artery disease, the most common cause of heart failure, should be screened starting at age 40, according to the American College of Cardiology. Your primary care physician can conduct screening with blood tests and blood pressure monitoring and may order a coronary calcium scan.
But there are plenty of ways you can be proactive about your heart health outside a doctor’s office, too. Here, Montero discusses seven small changes you can make to help curb stress and get your heart pumping.
Take the first step in improving your heart health.
Take a timeout, first thing in the morning.
When you wake up, drink a glass of water and stretch for 10 minutes. Yoga, deep breathing, and posture exercises are important for good oxygen flow. This can make you feel significantly better right off the bat. Writing in a journal is also important. Taking another 10 minutes to reflect and write out what you want to accomplish for the day helps you stick to long-term goals and track personal development.
Exercise early.
Three mornings a week, take a brisk walk. Beating the heat and humidity early can help motivate you for the rest of the day. Montero also strongly encourages strength-training twice a week, because we lose muscle mass as we age. Here’s an easy and inexpensive way to set up a home gym. Regular exercise brings down blood-glucose levels and reduces the risk of cardiovascular disease. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week.
Keep moving, even a little.
We sit a lot during the day, so aim to stand up every half hour and take a lap around the office or your home. NEAT activities (non-exercise activity thermogenesis) are very effective for circulation and don’t require a lot of exertion: You can take the stairs, or even pace while talking on the phone.
Make that overdue phone call.
Friendships play a big role in our physical and mental health. Reconnecting and maintaining those relationships helps not only heart health but also mental health. While you’re at it, ask your friend to be your workout buddy. It’s hard to do things on your own, especially things you don't necessarily enjoy. So having a buddy is important for getting motivated to take a walk or play a game of pickleball.
Treat yourself.
Everything in moderation. Food brings people together, but we often get bogged down with the idea of striving for a perfect diet. Montero tells her patients, “You have to live life; you can’t be perfect.” Not every day has to be strict; a heart-healthy diet is all about consistency and planning. (Here’s a primer on how to portion your plate with lean protein, veggies, fruits and whole grains.)
Floss every day.
The heart talks to so many of our organs, and flossing is important to help reduce inflammation linked to risk of heart disease and stroke. Oral health and heart health are connected, so regular flossing and brushing can help reduce bacteria that can cause both heart and gum disease.
Stay curious.
Many of Montero’s patients tell her about friends of theirs who just had a heart attack. When a loved one is affected, that’s usually when people start to ask questions about their health. But, Montero emphasizes, your health care team urges you to speak up and advocate for yourself: “It’s easy to get confused, but we’re here to take care of you. So ask. It's your life we’re talking about!”
FAQs
Chronic stress can contribute to high blood pressure, inflammation, poor sleep and unhealthy coping habits, all of which increase the risk of heart disease. Managing stress through exercise, mindfulness, social connection and healthy routines can help protect your heart.
Adults at higher risk for coronary artery disease should discuss screening with their primary care provider beginning around age 40. Your provider may recommend blood pressure checks, cholesterol testing and, in some cases, a coronary calcium scan based on your personal and family history.
If you are concerned about your heart health, start by talking with your primary care provider. Your provider can review your risk factors, check your blood pressure and cholesterol levels, discuss your lifestyle habits and recommend screenings if needed. You can also support your heart health by staying physically active, managing stress, eating a balanced diet, avoiding tobacco and paying attention to warning signs such as chest pain, shortness of breath or unusual fatigue. If you experience symptoms of a heart attack, seek emergency medical care right away.
