The human heart is like the engine of a car—a powerful system that keeps your body moving. It pumps blood, delivering oxygen and nutrients to every cell while removing waste products. However, when blood flow to the heart is disrupted or the heart beats irregularly, serious health risks arise. Just as routine maintenance keeps a car running smoothly, the way you care for your heart determines how long and how well it functions.
“People often pay more attention to maintaining their cars than their own bodies,” says Dr. Eduardo Hernandez, President of The Texas Heart Institute Cardiovascular Center. “Regular check-ups, a balanced diet, and an active lifestyle can go a long way in keeping your heart strong and preventing disease.”
Understanding Heart Disease
Cardiovascular disease refers to a range of conditions that affect the heart and blood vessels. Despite increased awareness and medical advancements, it remains the leading cause of death in the United States for both men and women. Every 33 seconds, someone in the U.S. dies from cardiovascular disease—a staggering statistic that underscores the need for proactive heart care.
Risk Factors and Lifestyle Choices
Certain risk factors increase the likelihood of developing heart disease. Some, like age, genetics, and biological sex, cannot be changed. However, many lifestyle-related risk factors are within our control.
“While you can’t change your genetic makeup, you can take control of lifestyle choices that directly impact heart health,” explains Dr. Hernandez. “Eating a heart-healthy diet, avoiding tobacco, exercising regularly, and managing stress are key steps toward reducing your risk.”
The Role of Exercise
A sedentary lifestyle is one of the biggest contributors to heart disease. Engaging in aerobic exercises such as brisk walking, cycling, or swimming at least 30 minutes a day, five times a week, can significantly boost cardiovascular health. Even short bursts of physical activity throughout the day can provide similar benefits.
Dr. Hernandez further states, “Staying active is one of the best investments you can make in your long-term health. Exercise not only strengthens the heart but also helps maintain a healthy weight, reduce stress, and improve overall well-being.”
A Heart-Healthy Diet
Making mindful choices about what you eat plays a major role in heart health. The key is a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing processed foods, salt, and saturated fats.
“The right nutrition can help manage cholesterol levels, blood pressure, and weight, all of which impact heart health. Small changes, like increasing fiber intake and reducing unhealthy fats, can lead to significant long-term benefits,” noted Dr. Hernandez.
Alcohol and Heart Health
Moderate alcohol consumption has been linked to some heart health benefits, but excessive drinking increases the risk of high blood pressure, stroke, and other cardiovascular issues. If you choose to drink, moderation is key: up to one drink per day for women and two for men.
Managing Stress
Chronic stress can have serious consequences on heart health, contributing to high blood pressure, inflammation, and unhealthy coping mechanisms like overeating or smoking. Mindfulness practices, exercise, and healthy social connections can help reduce stress levels and support overall heart function.
“Stress is an often-overlooked factor in heart health,” adds Dr. Hernandez. “Finding healthy ways to manage stress, whether through relaxation techniques, physical activity, or personal connections, is essential for long-term well-being.”
The Power of Prevention
Many people believe they are healthy simply because they have no symptoms. However, heart disease can develop silently over time, with the first noticeable sign sometimes being a heart attack. Regular health screenings, blood pressure checks, and cholesterol monitoring are essential in catching potential issues early.
Dr. Hernandez also suggest, “Being proactive about your heart health can add years to your life. Prevention starts with awareness and taking small, consistent steps toward a healthier lifestyle by doing such things as walking and yoga.”
By prioritizing heart health through regular exercise, a balanced diet, and preventive care, you can significantly lower your risk of heart disease and enjoy a longer, healthier life.
