This or That? 8 Simple Choices for a Healthier Heart

Taking care of your heart doesn’t have to mean completely changing your life. Often, it’s the small choices you make every day that can help build healthier habits over time.

So, what’s the more heart-healthy choice? Read on for guidance on small choices that can pack a big impact for your heart and whole-person health.

Cardio or weight training?

The answer: Both.

You don’t have to choose between the treadmill and the weights. Aerobic exercise strengthens your cardiovascular system, while resistance training can improve factors such as blood pressure, blood sugar, cholesterol and body composition. In fact, the American Heart Association notes that combining aerobic and resistance exercise may offer greater benefits for some cardiovascular risk factors than either type alone.

Aim for at least 150 minutes of moderate aerobic activity each week and try to incorporate strength training on two days.

Try this: Take a brisk walk today and add a couple of strength-training sessions to your week.

Coffee or water?

The answer: Water, but you don’t necessarily have to give up your coffee.

Make water your go-to for hydration, but if you love your morning coffee, there may be room for that, too. According to the American Heart Association, consuming up to 400 milligrams of caffeine a day is considered safe for most adults. Research has also associated regular black caffeinated coffee with some cardiovascular benefits.

Just pay attention to what goes into your cup. Sugar, flavored syrups, and cream can add extra calories and sugar.

Try this: Reach for water throughout the day and enjoy your coffee without turning it into dessert.

Fresh fruit or fruit juice?

The answer: Fresh fruit.

Fruit juice may sound like an equally healthy choice, but whole fruit comes with fiber and can help you feel more satisfied. Apples, berries, oranges, bananas, and other fruits are also an easy way to add more whole foods to your day.

An overall heart-healthy eating pattern emphasizes whole foods, including plenty of fruits and vegetables, lean protein, nuts, and seeds.

Try this: Grab the orange instead of pouring a glass of orange juice.

Stairs or elevator?

The answer: Stairs, when you can.

Exercise doesn’t have to happen at the gym. Everyday opportunities to get moving can help you build a more active lifestyle.

Take the stairs. Walk while you’re on the phone. Park a little farther away. Take a lap around the block after dinner. It all helps you work toward the recommended 150 minutes of moderate physical activity each week.

Try this: Take the stairs for one or two floors today.

One more episode or bedtime?

The answer: Bedtime.

Your heart needs rest, too.

Most adults need about seven to nine hours of sleep each night. Healthy sleep supports healing and brain function and is an important part of overall cardiovascular health.

That doesn’t mean you can never finish the season finale. It does mean that making sleep a priority is one more way to care for your heart.

Try this: Put down your phone or turn off the TV 30 minutes earlier tonight.

Read more: Getting a Good Night’s Sleep for the Whole Family

Salt shaker or herbs and spices?

The answer: Herbs and spices.

A little creativity in the kitchen can add plenty of flavor without automatically reaching for the salt.

Try garlic, lemon, pepper, basil, rosemary, cumin, or other herbs and spices. Reducing excess sodium can be especially important for people managing high blood pressure, one of the major risk factors for heart disease.

And knowing your blood pressure matters. The American Heart Association considers a blood pressure below 120/80 mm Hg optimal.

Try this: Taste your food before adding salt and experiment with another seasoning instead.

Read more: Blood Pressure: What Do the Numbers Mean and Why Do They Matter?

Stress it out or talk it out?

The answer: Talk it out.

Taking care of your heart includes taking care of your whole self.

When life feels stressful, look for healthy ways to cope. Talk with someone you trust, step outside for a walk, take a few slow breaths or give yourself a few minutes to reset. If stress or anxiety is becoming difficult to manage, talk with your healthcare provider about additional support.

Try this: The next time you feel overwhelmed, pause and connect with someone rather than carrying it alone.

Go big or start small?

The answer: Start small.

You don’t have to wake up tomorrow and completely overhaul your diet, run five miles, and swear off every indulgence.

Instead, pick one thing. Take the walk. Drink the water. Eat the fruit. Get a little more sleep. Choose the stairs. Schedule the checkup.

Then, when that choice starts to feel like a habit, add another.

A healthier heart isn’t about making the perfect choice every time. It’s about making choices that care for your heart and your whole health, one day at a time.

At Adventist Health, we’re here to help you understand your heart health and take meaningful steps to protect it. Talk with your healthcare provider about your personal risk factors, know your blood pressure, cholesterol, and blood sugar numbers, and ask what changes could make the biggest difference for you. Learn more about how you can give your heart more love.