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Heart health can seem overwhelming, as if it means changing everything at once. Luckily, INTEGRIS Health experts say you can improve heart health with small, manageable changes to your daily routine. Simple steps you take now can bring big benefits later, making your heart stronger and improving your quality of life.

Why heart health matters

Heart disease is the leading cause of death in the U.S., with one person dying every 33 seconds. 

• Small lifestyle changes can significantly reduce your risk.
• Focusing on heart health improves overall well-being by boosting your energy levels and mood.
• When your heart is healthy, your body gets the oxygen and nutrients it needs so that you function at your best.

Easy ways to improve heart health

Lifestyle changes and medical management can help lower your risk of developing heart issues.

• High blood pressure, high cholesterol and smoking all contribute to heart disease.
• About half of all Americans have at least one of these three risk factors.

Making small changes in your daily habits can greatly lower your risk of serious heart problems in the future.

• Walking just a few extra minutes a day can strengthen your heart muscle.
• Swapping sugary drinks for water helps control weight and blood sugar levels.
• Even losing a small amount of weight, like 5 to 10% of your total body weight, can help improve your blood pressure and cholesterol.

For the best protection against heart disease, incorporate more fruits and vegetables into your diet to provide your body with essential vitamins, minerals and fiber.

• Leafy greens like spinach and kale are high in vitamin K and nitrates, which can help reduce blood pressure.
• Berries are rich in antioxidants that protect against oxidative stress and inflammation.
• Fiber found in produce helps lower cholesterol levels and keeps you feeling full longer.
• Aim to fill half your plate with fruits and vegetables at every meal.

Staying active daily keeps your heart strong. Regular movement helps lower blood pressure, manage stress and improve cholesterol levels.

• Brisk walking is one of the most effective and accessible exercises for heart health.
• Activities like swimming, cycling and gardening also count toward your daily movement goals.
• Breaking exercise into smaller 10-minute chunks can be just as effective as one continuous session.
• Consistent physical activity helps control weight and reduces the strain on your heart.
• Consult a health care provider to determine a healthy weight range for your body type.

A matter of time

Small, simple steps can lead you to better heart health over time, but what if you want a clear picture of how your heart is doing today? As part of American Heart Month, INTEGRIS Health encourages Oklahomans to schedule a Heart Scan.

A quick Heart Scan from our advanced imaging system gives you a precise measure of calcium deposits in your arteries – and a clearer picture of your heart’s health – in less than a heartbeat. Click here or call 405-951-5000 to schedule your Heart Scan now.