Heart-Healthy Living: Simple Habits That Protect Your Heart

Heart disease continues to be a top health concern worldwide, but much of its risk can be reduced through proactive lifestyle habits and regular preventive care. This guide brings you current evidence-based recommendations for heart health, plus insights into how Impact Health Sharing’s annual Wellness Concierge Service can support your preventive care goals.

❤️ Why Heart Health Matters

Cardiovascular disease — including heart attacks and strokes — remains a leading cause of death globally. Fortunately, many of the key risk factors can be modified through diet, movement, sleep, stress management, and routine health monitoring. Consistent preventive care can catch early warning signs, allowing for treatment before problems escalate.

🍎 1. Eat for Heart Health

Eating patterns matter more than any single “superfood.” Research and guidelines from authorities like the American Heart Association (AHA) recommend:

• Fruits & Vegetables: Aim for vibrant, colorful plates.

• Whole Grains: Choose oats, quinoa, brown rice and whole wheat.

• Healthy Fats: Include nuts, seeds, and olive oil.

• Lean Proteins: Fatty fish rich in omega-3s, legumes, and poultry.

• Limit: Added sugar, excessive salt, and processed meats.

🏃‍♂️ 2. Stay Active for a Strong Heart

Physical activity helps lower blood pressure, improve cholesterol, and support weight management—all of which decrease heart disease risk. According to the National Heart, Lung, and Blood Institute (NHLBI), being physically active regularly can lower many heart disease risk factors, including “bad” LDL cholesterol and high blood pressure, while also improving overall fitness and quality of life.

AHA and federal activity goals:

• 150 minutes/week of moderate activity (e.g., brisk walking)

• OR, 75 minutes/week of vigorous activity

• PLUS strength training 2+ times per week

Movement matters—even small, consistent steps make a difference.

😴 3. Prioritize Quality Sleep

Adults need 7–9 hours of sleep nightly for optimal heart and overall health. Poor sleep patterns are linked to high blood pressure, obesity, and inflammation—all risk factors for heart disease.

Pro tip: Keep a regular sleep schedule and reduce screens before bedtime.

🚭 4. Avoid Tobacco & Vaping

Smoking and vaping are major, preventable contributors to cardiovascular disease. Tobacco smoke alone increases the risk of atherosclerosis (plaque buildup in arteries), high blood pressure, abnormal blood clotting, and inflammation — all of which can lead to heart attack, stroke, and peripheral artery disease.

Even people who smoke only a few cigarettes a day show measurable heart damage compared to nonsmokers. Likewise, secondhand smoke raises the risk of coronary heart disease and stroke in people who do not smoke.

How Smoking Harms the Heart

• Increases risk for major heart conditions: Smoking is linked to 2–4× higher risk of coronary heart disease and stroke compared with nonsmokers.

• Damages blood vessels and blood chemistry: Chemicals in tobacco smoke promote plaque formation, stickier blood, and vessel narrowing, increasing the load on your heart.

• Secondhand smoke matters too: Breathing smoke from someone else’s cigarette raises coronary disease risk by about 25–30% in nonsmokers and can cause heart attacks and strokes.

Vaping Isn’t a Harmless Alternative

Emerging evidence shows that vaping, including e-cigarettes, also adversely affects cardiovascular health. Studies have found that both smoking and vaping alter blood vessel function and biomarkers linked to heart disease, suggesting that vaping is not a risk-free alternative, especially for people who never smoked before.

The Benefits of Quitting

The good news is that quitting smoking at any age or regardless of how much someone has smoked leads to rapid and continuing heart health improvements. Within months to years after quitting:

• Markers of inflammation and propensity for blood clotting drop

• “Good” HDL cholesterol improves

• The risk of coronary heart disease, stroke, and death decreases significantly compared to continued smoking

Even brief exposure to smoke can temporarily raise blood pressure and strain the heart, so avoiding all tobacco and smoke exposure—active or passive—is one of the most impactful decisions you can make for heart health.

🧠 5. Manage Stress & Mental Well-Being

Chronic stress can elevate blood pressure and promote unhealthy habits. Healthy stress management through mindfulness, social support, or relaxation techniques enhances heart health and overall quality of life.

🩺 6. The Power of Regular Check-Ups

Why Annual Wellness Visits Are Critical

Even if you feel healthy, routine wellness visits are a cornerstone of heart disease prevention. These check-ups help your clinician:

• Track blood pressure, cholesterol, and glucose levels

• Identify changes in fitness or symptoms

• Update medications or screening plans

• Provide personalized advice based on your risk profile

Research underscores the value of regular preventive care for early detection and better long-term outcomes.

🌟 Impact’s Wellness Concierge Service

Impact Health Sharing makes annual wellness visits easy and seamless for members. Every member* receives one annual wellness visit shared at 100% by the community, with no out-of-pocket cost for the visit itself.

*The Concierge service is not available to members participating in the Senior Program, as Impact shares secondary to Medicare once the Primary Responsibility Amount (PRA)has been met.

What the Wellness Concierge Does

Impact’s Wellness Concierge Service is a complimentary, optional member support offering that helps coordinate your annual wellness visit by:

• Working directly with your provider to arrange billing beforehand

• Ensuring a smooth check-in experience

• Eliminating confusion or surprises around payment arrangements

You schedule the appointment, then Impact handles the rest—including payment coordination or billing setup—so your preventive care is stress-free.

This service reinforces the importance of regular check-ups, helping remove barriers like billing uncertainty or administrative hassles that often keep people from scheduling preventive care.

🍷 7. Alcohol in Moderation

If you choose to drink, keep alcohol intake moderate: generally no more than one drink per day for women and up to two drinks per day for men, as defined by standard drink sizes. The American Heart Association notes that drinking too much alcohol can raise blood pressure and increase the risk of heart disease and related conditions, especially when consumed in excess.

🧠 8. Build Sustainable Habits

Small, consistent changes beat drastic short-term efforts. Try:

• Swapping soda for water

• Taking short walks daily

• Preparing meals at home

• Tracking progress toward gradual goals

These behaviors cumulatively protect your heart and overall health.

In Summary: Health Is Routine

Living a heart-healthy life is about consistent, proactive choices—from diet and movement to stress management and preventive care. Regular annual wellness visits, supported by services like Impact Health Sharing’s Wellness Concierge, are an essential part of that equation, helping you catch issues early and enabling timely, personalized guidance.

What are some things you are actively doing to help care for your heart? Share in the comments.