Surprising Everyday Habits That Keep Your Heart Healthy—No Diet or Exercise Required
New studies reveal how tiny changes to sleep, sunlight and stress can affect your heart
Keeping your heart healthy not only protects you from a multitude of issues such as high blood pressure, heart disease and stroke, but it also helps you stay energized and able to keep up with your busy days. Fortunately, reducing your risk of heart trouble doesn’t have to involve overly-strict diets or grueling exercise routines. It turns out there are a few simple daily habits that can keep your heart healthy for years to come. Read on to find out how to incorporate them into your daily routine.
3 heart-healthy habits experts recommend
In addition to eating a balanced diet, staying active (walking counts!) and keeping up with regular doctor’s visits, these simple tips can make a big difference in improving your heart health.
Stick to a sleep schedule
We’ve all heard of the importance of sleep for overall wellness, but it turns out sleep is also key to heart health. Not just any sleep though—sleep consistency is what really makes a difference.
Woman's World Answers
A study published in Hypertension examined sleep data of more than 12,000 participants and found that those whose bedtime varied by as little as 34 minutes over the span of nine months, had a 32 percent higher risk of hypertension or high blood pressure.
Why does sleep play such a key role in your heart health? “Your circadian rhythm influences your heart rate and your blood pressure,” says Leonard J Pianko MD PA FACC, Cardiologist at Aventura Cardiovascular Center. When you have an irregular sleep pattern, it disrupts that rhythm. In response, your body tries to compensate and produces “fight or flight” hormones that can elevate your blood pressure and heart rate, increasing the risk of atrial fibrillation.
You may be thinking developing a more consistent sleep routine sounds easier said than done, but we have expert-approved tips to help.
“Sleep is very complex, especially as we age,” explains Dr. Pianko. “Falling asleep and staying asleep becomes a common problem. Try to go to sleep at the same time, listen to meditation, avoid alcohol and limit your exposure to your cell phone and TV—especially before bed. While you may be tempted to sleep in on weekends, it is preferable to stay on schedule when possible.”
Prioritize natural light exposure
We all have those days when the last thing we want to do is trade the comfort of our home for time spent outdoors, but the change of pace, particularly the light exposure, could be beneficial for your heart.
A study published in the Journal of the American Heart Association found that spending between one to two-and-a-half hours a day in outdoor light was linked to the lowest risk of heart failure among participants. Keeping your heart healthy by simply increasing your time spent outdoors in natural light may sound far-fetched, but experts say there’s truth to it.
“Getting outside for even a little bit of natural sunlight each day can do more for your heart than you might think,” says Karla Robinson, MD, Medical Editor for GoodRx. “Sunlight helps your body produce vitamin D, which supports healthy blood pressure and keeps your blood vessels working properly. Vitamin D can help decrease inflammation which may improve heart function and keep the heart muscle healthy.”
The active nature of spending time outside could also be playing a role in the heart gains involved.
“It is conceivable that those who spend more time outdoors are more physically active, and this may be tied to better heart health due to the known benefits of exercise,” says Deepak Pathe Vivek, MD, a board-certified interventional cardiologist at Orlando Health. “In addition, time spent outdoors may lead to lower stress levels, which again can lead to improvements in blood pressure and cardiovascular benefits.”
If most of your days are naturally spent inside, you’re likely wondering how to carve out time in your day for nature, and our experts have you covered. Dr. Robinson recommends readers wanting to experience more daylight in their natural routine try these quick tips:
- Sip your morning coffee or tea outside
- Take a quick walk during your lunch break or between meetings
- Move one of your phone calls or video chats outdoors
- Park a little farther away when running errands to add a few extra minutes in the sun
- Eat a snack on your porch, patio or near a sunny window
Find ways to unwind
Take a moment to think about how you respond to moments that upset you. Are you able to remain calm and rational, or does your nervous system immediately flip to anger? If irritability is more your speed, you’re certainly not alone, but your heart will thank you for finding a sense of calm.
A Journal of the American Heart Association study found that moments of anger lasting just a few minutes can disrupt blood vessel function for 40 minutes.
“When you get angry, it affects your blood vessel dilation, increasing your risk of atherosclerosis,” explains Dr. Pianko. “Anger also triggers the release of stress hormones, which can increase your blood pressure, another heart health risk factor.”
While avoiding anger in moments of distress might seem nearly impossible, understanding the timing of those moments when you find yourself upset is a good place to start.
“Developing insight into the sources and patterns of our anger and emotional responses provides a foundation for breaking destructive cycles,” says Aaron Feingold, MD, Cardiologist at John F. Kennedy University Medical Center. “When we understand why we feel angry or stressed, we gain the power to address these emotions before they translate into physical symptoms.”
Ultimately, achieving better heart health won’t happen overnight, but adopting the lifestyle changes that will help you get there is a great place to start.
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