Heart disease is the single most common cause of death in the United States across all racial groups, accounting for one in every three fatalities.
When the calendar flips to a new year, many people make resolutions to feel better and protect their long-term health. If you’re one of them, the best way to achieve your aims is by looking after your heart.
At Wake Family Medicine, we guide patients toward heart-healthy habits that fit real-life routines. Here are seven resolutions that can help you protect your heart this year and beyond.
You don’t need intense workouts to strengthen your heart. Aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking, cycling, or swimming. Breaking it up into short sessions works just as well.
Daily movement boosts circulation, supports healthy blood pressure, and helps manage weight. We encourage patients to choose activities they actually enjoy so exercise feels like a sustainable habit, not a chore.
Diet is a significant factor in developing cardiovascular conditions like coronary artery disease (CAD), carotid artery disease, and peripheral arterial disease (PAD). These disorders all stem from atherosclerosis, where cholesterol and waste products form a sticky plaque that blocks the arteries.
Reducing harmful cholesterol is therefore vital. Instead of relying on animal products that are high in cholesterol, aim to fill more of your plate with whole foods (such as colorful fruits and vegetables, nuts, and whole grains), healthy fats like olive oil, and lean protein sources.
Reducing processed foods, sugary snacks, and salty meals can also protect your heart. At Wake Family Medicine, we help patients make small, realistic changes tailored to their lifestyle and cultural preferences.
Hypertension (high blood pressure) often causes no symptoms, which is why it’s known as a silent risk factor for heart disease. Regular check-ups help you understand your numbers and take action early.
If your blood pressure runs high, lifestyle adjustments and sometimes medication can bring it under control. We can help with personalized weight loss programs if you need to lose weight. Home monitoring is also an excellent tool, and we can show you how to use it properly.
Chronic stress puts strain on the heart over time. This year, consider practicing techniques to calm your mind and body, such as deep breathing, stretching, meditation, journaling, or simply making time for enjoyable activities.
Even five minutes of relaxation can reset your day. We regularly talk with patients about simple strategies that fit into their routines, because stress management is just as important as diet and exercise.
Smoking remains among the most significant heart disease risk factors, and vaping isn’t harmless either. Quitting can be tough, but you don’t have to do it alone.
We offer support, counseling, and medical tools that enable you to break nicotine dependence. Whether you want to cut back gradually or quit all at once, we help you choose a plan that works for you.
A good night’s sleep helps regulate blood pressure, reduce inflammation, and support a healthy weight, all of which protect your heart. Most adults need 7-9 hours each night.
If you struggle with snoring, daytime fatigue, or restless sleep, it may be due to sleep apnea. This condition occurs when you briefly stop breathing multiple times during the night. We can help you identify the root causes of sleep problems and find solutions that improve rest.
Regular visits and routine physicals with your primary care provider are among the most effective ways to protect your heart. We watch for changes in blood pressure, cholesterol, blood sugar, weight, and other markers that signal heart disease risk.
Early detection allows for quicker, more effective treatment. Wellness exams are also a chance to update your goals and refine your plan for a healthier year.
Building heart-healthy habits doesn’t mean achieving perfection; it just requires small steps repeated over time. We partner with you to create a plan that supports your health, fits your daily life, and keeps your heart strong for years to come.
If you’re ready to begin your heart-health journey for the new year, we’re here to help. Call Wake Family Medicine or contact us via the online form.
