Heart disease remains the leading cause of death in the United States, but you have more power to protect your heart than you may realize. Cardiothoracic Surgeon Dr. Salvior Mok shares simple, evidence‑based steps anyone can adopt to lower risk, boost well‑being and build a heart‑healthy routine that lasts.
Figuring out how to get started can feel daunting, but fear not. Dr. Mok of ThedaCare Cardiovascular Care offers actionable aims you can start to implement today.
“It can be good to begin with small steps in the right direction, so you feel a sense of accomplishment,” she says. “Positive energy can fuel lasting change.”
Fine-Tune Food Intake
Try food journaling. Analyzing what you consume can prove eye-opening. Track what you eat and drink for about two weeks, and see what patterns emerge around your choices. For example, you might notice you’re not drinking enough water, overindulging in sugary drinks or snacking too frequently.
“Many people discover they’ve fallen into unhealthy patterns,” Dr. Mok says. “Then they pick one or two and begin addressing those. Starting small can make goals feel more attainable.”
As you make positive choices, also focus on eating more whole foods.
“Simple ingredients are generally better,” Dr. Mok says. “A rule of thumb: The more words we can’t pronounce in the ingredients listed, the more processed that particular food item generally is — and likely less good to our body than its less processed alternatives.”
After getting curious about your food choices, you might ask for a meeting with a registered dietitian to delve deeper. Talk with your primary care provider or cardiologist for a referral.
Seek Support for Weight Wellness
With links to high blood pressure, type 2 diabetes and coronary artery disease, obesity harms heart health. At the same time, health experts today recognize that weight wellness encompasses more than numbers on a scale or body mass index (BMI). It’s also connected to your overall metabolic health.
Obesity is a chronic, lifelong disease. Determining how to manage the condition is a job too big for one person alone. If you need help reaching your weight management goals, talk with your primary care provider or explore ThedaCare Weight Wellness Solutions. The medically supervised program offers a range of treatment options, from lifestyle modifications to obesity medicine to weight loss surgery.
“Finding ways to maintain a healthy weight will pay dividends for your heart health,” Dr. Mok says.
Exercise, One Step at a Time
Getting the recommended 150 minutes per week of exercise may feeling daunting. Starting small can make it easier to work toward that goal.
Instead of one 30-minute walk, you could try taking three 10-minute strolls per day. If that sounds like too much for your body or mental load, begin with one short walk each day, but try to do so consistently. Over time, as you develop a routine, you’ll improve your stamina and face less mental resistance to exercising.
“Small steps are powerful. Even a short walk after a meal will help improve your blood sugar control,” Dr. Mok says. “You also can lower your risk of type 2 diabetes, which is closely linked to heart disease.”
Address Inflammation
Inflammation is your body’s response to injury.
“For heart health, the main concern is chronic inflammation, a persistent, low-level irritant that damages the heart and blood vessels over time,” Dr. Mok says.
Chronic systemic inflammation can cause:
- Plaques that grow and rupture, leading to heart attack and stroke
- Weakened heart muscle (cardiomyopathy)
- Scarring of the heart muscle (fibrosis)
- Arrhythmias that can increase the risk of heart failure
This type of inflammation typically happens slowly and invisibly. You can take many steps to improve inflammation. These include:
- Following the Mediterranean diet
- Avoiding red and processed meats, sugary foods and refined carbohydrates
- Exercising
- Abstaining from smoking and tobacco use
Sleep Soundly
Getting adequate sleep is crucial. Quality slumber reduces whole-body inflammation, regulates stress and appetite hormones linked to overeating and obesity, and reduces blood pressure.
Addressing sleep apnea also is important. The condition can cause irregular heartbeats called arrhythmias.
“Aim for seven to nine hours of sleep each night, with consistent bedtime and wakeup schedules,” Dr. Mok says. “If you’re struggling with insomnia or have concerns you might have sleep apnea, talk with your primary care provider.”
Subdue Stress
Chronic stress increases your risk for both heart disease and stroke. It can lead to:
- Irregular heart rate and rhythm
- Digestive problems
- Increased blood pressure
- Inflammation
- Reduced blood flow to the heart
Managing stress can help improve all aspects of your health.
Try these techniques:
- Get adequate exercise
- Socialize with friends and family
- Spend time outdoors
- Treat anxiety and depression
- Prioritize healthy sleep
- Practice mindfulness and relaxation techniques
- Take part in hobbies
“Find one or two strategies that work for you and try to follow them consistently,” Dr. Mok says.
Vanquish Viruses with Vaccines
People with heart disease have a higher risk of infection when exposed to a respiratory virus. They’re also at increased risk of adverse outcomes, including hospitalization and death, according to the American College of Cardiology.
The good news is that immunization can reduce the likelihood of contracting or becoming seriously ill from many viruses. Dr. Mok recommends the following vaccinations because the diseases they help prevent are especially harmful to the heart: influenza, COVID-19, pneumonia, RSV and shingles.
“As with so much of health in general, prevention is key,” Dr. Mok says. “Staying on top of needed vaccines is an important and easy step you can take to safeguard your heart health.”
Tap into a Team Approach
You’re not alone when it comes to managing your heart health. Your ThedaCare Primary Care and Cardiovascular Care teams are here for you.
“Reach out with any questions and for guidance specific to your own needs and risk factors,” Dr. Mok says.
