If you’re navigating heart health and wondering what you can actually DO to protect your heart, you’re asking the right question. Understanding the risks is empowering, and taking action is where real change happens.
The good news is that small, science-backed changes implemented consistently can significantly reduce your cardiovascular risk. You don’t need to overhaul your entire life overnight or wait for the perfect moment to start. Here are three evidence-based actions you can take today that will make a meaningful difference in your long-term heart health.
- Move with Purpose: Quoting Dr. JoAnn Manson directly here: “Exercise is the magic bullet for good health. If there were a pill you could take that had all of those benefits, everyone would be clamoring for it.”[1] Research specifically shows that resistance training helps counteract the muscle mass loss and metabolic changes that occur during menopause transition and with age.
Start small, start today. Don’t push yourself to comply with everything. Even if it’s your 20-minute walk with your dog, do it every day and see if you can increase by 1 minute in the next week. Love yoga? Do an extra 5 minutes of it. Gradually, add strength training once a week with small weights. - Eat Mindfully: For years, I struggled with changing how I eat because I was constantly thinking about what to ‘REMOVE’ – salt, sugar, fat. Real change happened when I started focusing on what to ‘ADD’. I add a ton of veggies, plant-based protein, and healthy fats to my diet now. This created a path for me to get closer to a healthier diet. Start by thinking what is a healthy thing you can ‘ADD’ to your lunch/dinner today. Maybe carrot? Broccoli? Lentil?
- Measure and monitor: Get routine checks of your biomarkers like blood sugar, pressure, cholesterol levels, etc. Set goals for yourself and see the numbers change. For data nerds like me, this helps me stay motivated, continue eating healthy, and exercise regularly. If you want more data points, start tracking a health app on your phone and level up by buying a fitness watch.
While today’s actions create immediate momentum, lasting heart protection requires deeper lifestyle changes that compound over time. In our next post, we’ll dive into the long-term strategies that truly transform cardiovascular health: quitting smoking, managing a healthy weight, developing sleep hygiene, managing stress, etc.
If you are curious beyond this short and sweet guide, here is a detailed guide for young women: 5 Heart-Healthy Habits Every Woman Should Start Before 40
Do you have questions or insights? I’d love to hear from you.
Stay heart-strong!
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