A Cardiologist’s Guide to a Stronger Heart

Heart disease remains the leading cause of illness and death worldwide. Many of the complications we see today can be prevented by making small, yet smart lifestyle choices. As a cardiologist who is passionate about evidence-based care, here’s how you can prioritize your heart health, starting today!

Your heart is a powerhouse — pumping blood, delivering oxygen, and keeping every part of your body alive. But factors such as high cholesterol, excess weight, poor diet, and sedentary behavior can increase your risk of coronary artery disease, heart attack, and stroke. The good news? You have control over many of these risk factors.

Cholesterol: Know the numbers

Cholesterol isn’t “bad” on its own — your body needs it. But high levels of low-density lipoprotein (LDL), the bad cholesterol, can lead to plaque buildup in arteries, which can narrow blood flow and increase the risk of heart disease. Here are some key cholesterol tips:

• Get tested regularly. Adults should have a lipid panel at least every 4–6 years, or more often if you have risk factors like diabetes, smoking, or a family history of heart disease.
• Understand your goals. Ideal targets vary based on overall risk, but generally:
• LDL (“bad”) cholesterol should be as low as possible, especially for those with heart disease.
• HDL (“good”) cholesterol should be higher to help remove bad cholesterol from your bloodstream.
• Triglycerides also matter, since elevated levels are linked with heart disease.
• Lifestyle changes work. Diet, exercise, and weight loss can significantly improve cholesterol levels.

Why weight management matters

Excess weight, especially around the waist, increases strain on the heart, raises blood pressure, and disrupts cholesterol and blood sugar levels. Here are some effective weight strategies:

• Balanced eating: Incorporate vegetables, fruits, whole grains, lean proteins, and heart-healthy fats (e.g., olive oil and nuts) into your diet.
• Portion control: It’s not just what you eat, but how much you eat. Try using a smaller plate during meal time.
• Slow, steady progress: Aim for gradual weight loss (about 1-2 pounds per week). Sustainable habits beat quick fixes.
• Sleep and stress: Poor sleep and chronic stress affect appetite hormones and metabolism, making weight control harder.

Even modest weight loss (5–10% of body weight) can drastically improve heart risk factors.

Wake up your heart with exercise

Physical activity is one of the most powerful ways to protect your heart. Here are some goals you should be aiming for:

• 150 minutes/week of moderate activity (e.g., brisk walking, cycling, swimming), or
• 75 minutes/week of vigorous activity (e.g., jogging, running, aerobic classes), plus
• Strength training twice per week to build muscle and boost metabolism.

The best way to accomplish these goals is to:

• Break up physical activity into manageable chunks (10-minute bursts count)
• Choose activities that you enjoy so it’s easier to stick to them
• Track your progress by using a watch, phone app, or simple checklist

Regular exercise helps:

• Lower blood pressure
• Improve cholesterol
• Reduce weight
• Improve mood and energy

Daily habits for lifelong heart health

Your heart responds to everyday choices. Here are some helpful diet tips:

• Swap refined carbs for whole grains.
• Reduce saturated fats (i.e., fried foods, fatty meats, etc.).
• Add omega-3 rich foods (e.g., salmon and flaxseed).
• Limit processed sugars, and salt.

Quit smoking

Smoking damages blood vessels and accelerates plaque buildup — quitting reduces risk dramatically, even if you’ve smoked for years.

Manage stress

Chronic stress elevates blood pressure and heart stress. Mindful breathing, meditation, and regular physical activity help calm your body and heart.

Partner with your provider

Heart health isn’t one-size-fits-all. Regular checkups help monitor blood pressure, cholesterol, diabetes risk, and more. You and your provider can tailor a plan that fits your health profile and goals.

This Heart Month and beyond, every positive choice matters and will add up to a stronger, healthier heart. Start today by eating smarter, moving more, managing weight, and knowing your cholesterol. Your heart will love you for the extra effort.

By Ankur Gupta, MD, Board-Certified Interventional Cardiologist, Adventist Health