5 Heart-healthy New Year’s Resolutions and How to Keep Them

Chances are you plan to ring in the New Year with visions of a thinner, fitter, and healthier year ahead. Unfortunately, surveys show that 35% of Americans break their resolutions by the end of January. The key to success is to swap grand ambitions for smart, specific, and achievable goals that actually support heart disease prevention. That means making promises you can keep and sticking to them.

Here’s a look at heart-healthy New Year’s resolutions, plus science-based tips on how to make them work. With the right success strategies, a focus on a heart healthy diet, and a little determination, you really can be your best, healthiest self in the year ahead and beyond.

Slim down

If getting to your ideal weight seems daunting, start with a more modest goal. Shedding as few as 7 to 10 pounds reduces risk for type 2 diabetes (a major heart disease risk factor) by up to 70%, even if you are already pre-diabetic. A strategy that makes it easier to drop those stubborn extra pounds is tracking what you eat.

In a study by Kaiser Permanente’s Center for Health Research, people who kept a daily food diary had double the weight loss of those who didn’t. Pairing weight loss with heart healthy diet tips such as following the Mediterranean diet heart plan can improve cholesterol levels and help protect your arteries.

Fit in fitness

Instead of vowing to exercise every day for the rest of your life, commit to doing it for one month, then build from there. Also figure out what would make working out more appealing dancing to music, walking with a friend, or joining a group class.

Clip on a pedometer: Doing so motivates people to take 2,000 extra steps (about one mile) per day, according to a Stanford University study. The BaleDoneen Method recommends at least 22 minutes of exercise daily. Exercise for heart health can include walking, swimming, cycling, or strength training. Check with your provider before starting any new routine.

Tame tension

Chronic stress harms every organ in the body, including the heart, by keeping the “fight-or-flight” response switched on. Laughter is relaxing and improves blood vessel function, research shows. Try laughing yoga, which combines self-triggered laughter with deep breathing for stress reduction heart benefits.

Also embrace the cuddle cure: Researchers from the University of North Carolina found that holding hands, or even a 10-second hug significantly reduces heart rate and blood pressure. Small daily stress management habits add up to better heart health over time.

Shake the sugar habit

Drinking just one or two sugar-sweetened beverages daily raises the risk for heart attack or death from heart disease by 35%, a Harvard study found. Since sweet drinks are the top source of added sugar in the American diet, rethinking your drink is a smart first step toward a heart disease lifestyle plan.

Fresh fruit is a healthier way to satisfy a sweet craving, and diets high in fruits and vegetables are linked to lower stroke risk. Try plain or sparkling water with lemon or lime for a refreshing, calorie-free alternative.

Optimize your oral health

If you haven’t seen your dentist lately, here’s a reason to make an appointment: Healthy gums may help prevent heart disease. Gum disease caused by certain high-risk oral bacteria can contribute to atherosclerosis, which narrows the arteries.

A landmark BaleDoneen study published in the British Medical Journal found that treating gum disease may help protect your heart. Brush and floss daily, get regular checkups, and ask your dentist about your gum health as part of your overall heart disease prevention plan.

FAQs

How do I improve my heart health quickly?

Start by walking daily, eating more fruits and vegetables, and reducing processed foods.

What are three foods cardiologists say not to eat?

Sugary drinks, processed meats, and foods high in trans fats.

What are 5 things that keep your heart happy?

Daily exercise, a Mediterranean diet heart plan, good sleep, stress management, and not smoking.

What heals the heart naturally?

Regular exercise, omega-3 heart benefits from foods like salmon, stress reduction, and a balanced diet.