Keep your heart healthy
February 9, 2026
By: Brian M. Breen
Categories: Cardiovascular Health, Men's Health, Women's Health
Tags: Heart Disease, Heart health
While heart disease is the leading cause of death in the United States, there’s a lot you can do to prevent it. And there’s no better time than NOW to give your heart some attention. Small acts of self-care can reduce your risk of heart disease and keep your heart healthy.
In fact, every day in Michigan, more than 70 people lose their lives to cardiovascular disease, according to statistics provided by the Michigan Department of Health and Human Services. Heart disease is the leading cause of death in the United States — but the good news is there are many steps you can take to protect your heart.
“Too often I see patients in an urgent or emergency situations requiring significant corrective interventions who had no idea they were at risk,” said Rasheed Durowoju, MD, a cardiologist with Trinity Health Medical Group, Cardiovascular – East Paris, and a member of the Cardiovascular Network of West Michigan.
“It’s important that we make clear all the contributing factors to your heart health and what you can do to keep your heart healthy and functioning," Dr. Durowoju continued. “A big part of it is seeing your doctor to screen for signs of risk to your heart as early as possible and taking up heart-healthy habits.”
Move more
Physical activity comes in many forms that benefit your heart — whether you’re hiking, taking the stairs, biking to the store or around the block or using a wheelchair to get moving.
Even just 60 minutes a week of moderate-intensity aerobic activity, such as brisk walking, can have a positive impact on your heart health. For significant benefits, aim for at least 150 minutes (2.5 hours) a week. You can reach this by doing just 30 minutes of physical activity, five times a week.
Eat well
Transform your diet by choosing plant-based proteins or healthy options like fish, seafood, and lean meats. Fill your plate with a variety of fruits and vegetables, incorporate whole grains for extra fiber, and remember to stay hydrated with plenty of water.
These foods are the foundation of heart-healthy eating patterns such as the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH Eating Plan is one recommended by the National Heart, Lung and Blood Institute.
Stay away from processed foods, added sugar and salt.
Avoid tobacco
Although the risks related to tobacco use, including cancer and lung disease, are widely recognized, the effect of tobacco on heart health is sometimes overlooked. Smoking, vaping, or chewing tobacco results in higher risk of plaque build-up in your arteries, high blood pressure and clotting in your blood vessels. These all can lead to heart attacks and stroke.
For those who smoke, quitting tobacco can drastically decrease the risk of bad outcomes by half within one year. Quitting is not easy, but certainly worthwhile. Trinity Health has resources available to help you quit.
Drink enough water
Water helps your body function at optimum levels. By staying hydrated, your body can properly eliminate waste through urination, bowel movements and perspiration.
Drinking enough water can help control your appetite, support weight loss, and enhance how your muscles — including your heart muscle — function.
What’s a proper daily amount of water for one person?
On average, a healthy adult should aim for about 64 ounces of water daily. You can also boost hydration by enjoying foods high in water content, such as fruits and vegetables.
Not drinking enough water can cause dehydration, which may result in confusion, constipation, kidney stones and mood swings.
Your mental health is important, too
Your mindset, coping strategies and ability to manage stress are crucial for your heart health.
Recent research shows that negative emotions — such as depression, anxiety and anger — are linked to heart disease. In fact, depression alone is an independent risk factor for coronary artery disease and increases the likelihood of poor outcomes, including death, after a heart attack.
How does depression affect heart health?
Unhealthy behaviors related to depression — like being physically inactive, smoking, or not following medical advice — also contribute to heart problems.
You can learn more about heart-healthy living from the National Heart, Lung and Blood Institute.
The bottom line
“Overall, being mindful of the multiple factors that contribute to heart health and making small changes can lead to drastically improved heart outcomes," said Dr. Durowoju. “Small acts of self-care, including taking a walk, cooking a healthy meal or getting enough quality sleep, can help keep your heart healthy and reduce your risk of heart disease.”
