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Your Heart Health Checklist: 10 Habits for a Stronger Heart
Heart disease remains the leading cause of death in the United States, responsible for more deaths than any other health condition. According to the American Heart Association, heart disease and stroke together account for more than a quarter of all deaths each year.
Dr. Ananth Shankar, MD, EMBA, Cardiologist and Medical Director of Cardiology at Essen Health Care, brings extensive experience in cardiovascular health. He has helped countless patients manage their cardiovascular risk and take meaningful steps toward healthier lives.
In this article, Dr. Shankar shares practical guidance on how to protect your heart and reduce your risk for heart disease. Whether you have risk factors such as high blood pressure, diabetes, or a family history of heart disease, or simply want to take better care of your heart, this guide offers simple, easy-to-follow steps to support your long-term health.
1. Eat for a Healthy Heart
Dr. Shankar explains that heart-healthy eating is one of the most powerful ways to protect your cardiovascular system. What you eat affects your blood pressure, cholesterol, and weight — all of which influence your heart disease risk
Heart disease impacts adults of all ages, and nearly half of U.S. adults have at least one major risk factor, such as high blood pressure, high cholesterol, or smoking. Choosing foods that protect your cardiovascular system can make a real difference.
A heart-healthy diet includes:
- Plenty of fruits and vegetables
- Whole grains like oats, brown rice, and whole-wheat bread
- Lean proteins such as fish, poultry, beans, and legumes
- Healthy fats from olive oil, nuts, and avocados
Dr. Shankar also recommends limiting processed foods, sugary drinks, and foods high in salt and saturated fat. Small changes, such as swapping sugary beverages for water or adding more produce to every meal, can add up over time.
2. Stay Active Every Day
Regular physical activity strengthens the heart muscle, improves circulation, and helps control blood pressure and cholesterol. Exercise also supports weight management and reduces stress.
Most adults benefit from about 150 minutes of moderate physical activity each week, such as brisk walking, cycling, swimming, or dancing. If that feels like a lot, start small. Even short walks throughout the day count.
3. Don’t Smoke and Avoid Secondhand Smoke
Quitting smoking is one of the most important steps a person can take to protect their heart. Smoking damages blood vessels, raises blood pressure, and speeds up the buildup of plaque in the arteries.
Even exposure to secondhand smoke increases the risk of heart disease. The benefits of quitting begin almost immediately, within weeks, circulation improves, and the heart does not have to work as hard.
If quitting feels difficult, Dr. Shankar recommends speaking with your provider. Support programs, counseling, and medications can greatly improve success.
4. Know and Manage Your Numbers
Dr. Shankar advises patients to “know their numbers.” Many heart disease risk factors develop silently, without noticeable symptoms.
Key numbers to monitor include:
- Blood pressures
- Cholesterol levels
- Blood sugar levels
Currently, nearly half of adults in the U.S. have at least one of these major risk factors. Regular checkups allow providers to monitor these values and recommend changes before they lead to more serious problems like a heart attack or stroke.
5. Maintain a Healthy Weight
Maintaining a healthy weight reduces strain on the heart and lowers the risk of high blood pressure, diabetes, and high cholesterol.
Excess weight can place additional stress on the cardiovascular system. Even modest weight loss can improve heart health and reduce risk.
Dr. Shankar encourages patients to focus on steady, realistic goals rather than quick fixes. Healthy eating and regular activity work best together.
6. Manage Stress
Dr. Shankar reminds patients that stress plays an important role in heart health. Chronic stress can raise blood pressure and lead to unhealthy habits such as overeating, smoking, or poor sleep.
Finding healthy ways to manage stress can protect both your heart and mental well-being. Helpful strategies include:
- Walking or gentle exercise
- Deep breathing or meditation
- Spending time with loved ones
- Taking breaks throughout the day
Reducing stress not only improves quality of life—it supports long-term heart health.
7. Get Enough Quality Sleep
According to Dr. Shankar, sleep is essential for heart health. Poor sleep patterns can contribute to higher blood pressure, weight gain, and insulin resistance — all of which raise cardiovascular risk.
Most adults benefit from 7–9 hours of sleep per night, and sleep disturbances should never be ignored, particularly if they lead to daytime fatigue or breathing interruptions.
8. Limit Alcohol Intake
Moderate alcohol intake is generally defined as up to one drink per day for women and two drinks per day for men. Excessive drinking can raise blood pressure and contribute to unhealthy weight gain, so moderation is key.
9. Stay Up to Date on Screenings
Dr. Shankar encourages routine heart health screenings, even for patients who feel well. Regular visits allow providers to monitor risk factors, adjust medications, and recommend preventive strategies.
Screenings may include:
- Blood pressure checks
- Cholesterol testing
- Diabetes screening
- Heart rhythm evaluations
Early detection allows providers to prevent serious complications before they occur.
10. Partner With Your Care Team
Heart disease prevention is most effective when patients and providers collaborate. Personalized care plans take into account age, family history, lifestyle, and existing medical conditions.
Whether you are managing a chronic condition or simply focusing on prevention, regular follow-up and open communication with your care team are essential.
Heart disease does not develop overnight, and prevention follows the same pattern: small, consistent steps taken over time. By eating well, staying active, managing stress, and maintaining a consistent care routine, you can significantly reduce your risk and protect your heart for years to come.
A Healthier Heart Starts Today
Heart disease and stroke continue to affect hundreds of thousands of Americans annually, but many cases are preventable with early care and lifestyle changes. By eating well, staying active, managing stress, and maintaining a consistent care routine, you can significantly protect your heart and improve your overall health
Dr. Shankar and the cardiology team at Essen Health Care are here to help you every step of the way — from prevention and screening to advanced cardiovascular care.
Schedule Your Heart Health Visit
February is Heart Health Month — a great time to put your heart first. If you are due for a checkup, have risk factors, or want to learn more about protecting your heart, we encourage you to schedule a visit with the cardiology team at Essen Health Care.
Essen Health Care offers comprehensive heart care across the Bronx, with expert providers, advanced imaging, and coordinated services designed to support your health journey.
Because when it comes to your heart, prevention today means a healthier tomorrow.
About Dr. Shankar
Dr. Ananth Adurthy Shankar, MD, EMBA, FACC, RPVI, is a board-certified cardiologist and the Medical Director of Cardiology at Essen Health Care. He earned his medical degree from Maulana Azad Medical College, Delhi University, and completed his residency, chief residency, and cardiology fellowship at SUNY Upstate Medical University in Syracuse, NY. At Essen Health Care, Dr. Shankar leads a dedicated team in providing comprehensive cardiac care, emphasizing prevention, patient education, and the management of complex cardiovascular conditions.
