Doctors at UCI Health say a healthy diet, regular exercise, good sleep and regular checkups are key to improving your heart health.
If you or a loved one has been diagnosed with heart disease, you are not alone: Cardiovascular disease remains the leading cause of death for men and women in the United States across most racial and ethnic groups.
According to the Centers for Disease Control and Prevention, approximately 1 in 20 American adults has coronary artery disease, the most common type of heart disease, caused by narrowing or blockage of the blood vessels that supply blood to the heart.
But basic lifestyle changes can significantly reduce your risk of heart disease and other conditions, says Dr. Ali A. Naqvi, a cardiologist at UCI Health.
Even small lifestyle changes can make a big difference over time, adds Ryan Herring, M.D., a concierge staff physician at the Susan Samueli Institute for Integrative Health, part of UCI Health, which takes a holistic approach to heart disease that considers each individual’s biological, behavioral, social and environmental factors.
Understanding what lifestyle changes will have the biggest effect can give people the tools they need to manage and improve their heart health, said Herring and Naqvi, who are both part of the institute’s Integrative Cardiology Program.
Clinicians offer four key tips to keep your heart healthy.
1. Nutrition
What you eat matters when it comes to keeping your heart healthy. The American College of Cardiology and the American Heart Association recommend increasing your fiber intake with fruits, vegetables, and whole grains. They also recommend limiting high-fat dairy products, fatty meats, processed foods, and salt.
The Heart Association recommends a Mediterranean diet that:
- 4-5 servings of fruits and vegetables daily
- Whole grains, legumes, and nuts
- Low-fat or non-fat dairy products
- Lean sources of protein, especially fish and poultry
- Avoid saturated fats, trans fats, processed meats, and other processed foods.
- Limit your intake of salt, added sugars, sweetened drinks, and refined carbohydrates
According to the Heart Association, reducing your daily sodium intake to 2,300 milligrams or less can be especially beneficial for people with high blood pressure, which can lead to cardiovascular disease.
2. Exercise
Research shows that 150 minutes of aerobic exercise each week can improve your heart health.
Ideally, you want to get your heart rate up to an aerobic level. According to the Heart Association, moderate is 50% to 70% of your maximum heart rate, and vigorous is 70% to 80%. Exercise should be vigorous, but not so vigorous that you can’t talk. You can talk, but not sing.
It may sound like a lot, but aerobic exercise can be as simple as taking a brisk walk for 30 minutes five days a week. Regular walking can reduce your risk of coronary artery disease by 19 percent, according to a study published in the Journal of the American College of Cardiology. Current Opinion in Cardiology.
3. Sleep
Most adults need about 7-9 hours of quality sleep to stay healthy.
Sleep disorders due to conditions such as insomnia, obstructive sleep apnea, and restless legs syndrome have been linked to an increase in cardiovascular disease.
According to a study published in 2023 by the American College of Cardiology, people who suffer from insomnia are 69% more likely to suffer a heart attack than those who don’t have insomnia, and this is especially true for women.
Those most at risk are those who average fewer than five hours of sleep per night.
Achieving restful sleep often requires optimizing lifestyle behaviors, mental health, and receiving treatment for sleep apnea and other related medical conditions.
4. Regular check-ups
Check with your doctor or other health care providers regularly and inform them of any changes in your health.
If clinically indicated, be sure to keep regular testing up to date, especially cholesterol and fasting blood sugar testing.
Samueli Institute also offers integrated cardiology medical group consultations and cardiac rehabilitation services. For more information, call 949-824-7000.
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