When it comes to our health, especially our heart health, what we don’t know can hurt us. It’s easy to go through the motions each day without stopping to think about how our choices are either helping or harming the very organ that keeps us alive. According to the CDC, heart disease is the number one cause of death in the United States. That statistic should stop us in our tracks, and also encourage us to become more intentional about how we care for our hearts.

Fortunately, heart health doesn’t require a total lifestyle overhaul. Small, consistent changes really do make a difference. And while there’s always more we can add to our routine, it’s just as important to look at what we might need to take away too. Here are two powerful habits to start—and two to reconsider—for the sake of your heart.

2 Daily Habits to Start for Better Heart Health

1. Take a walk after dinner

This might be one of the easiest and most overlooked ways to love your heart. A short walk after your evening meal (even just 10 minutes) can do more for your health than you might think. It helps regulate blood sugar levels, which is especially important for anyone with diabetes or prediabetes. It can also help lower both systolic and diastolic blood pressure, two numbers that play a big role in cardiovascular health.

Beyond the physical benefits, walking is also a great way to connect with someone. Invite a neighbor, your spouse, or a friend. We were created for connection, and community is good for the soul and the heart! The rhythm of walking side by side often leads to meaningful conversations, and shared time that strengthens emotional well-being, which also plays a role in physical health.

Walking after a meal can:

• Help lower blood pressure

• Improve cholesterol levels

• Aid digestion

• Reduce risk of heart disease and stroke

2. Cut back on sugar

We all know sugar isn’t great for us, but many people don’t realize just how directly it affects heart health. Excess sugar sets off a chain reaction in the body: it leads to chronic inflammation, raises your blood pressure, increases triglycerides, and throws off your cholesterol levels. All of these factors put strain on the heart and raise the risk of serious conditions like heart attacks and stroke.

Here’s how sugar affects the heart:

• Inflammation: Too much sugar keeps your body in a state of chronic inflammation, which damages blood vessels over time.

• High Blood Pressure: Sugar doesn’t just spike blood sugar—it can also elevate your blood pressure, which puts extra strain on your heart.

• Triglycerides: Excess sugar gets stored as fat, leading to higher triglyceride levels—a key risk factor for heart disease.

• Cholesterol: It lowers HDL (good) cholesterol and raises LDL (bad), which is the wrong direction for heart health.

• Weight Gain: Sugar adds empty calories, often leading to weight gain and obesity, both of which are linked to heart disease.

• Diabetes Risk: A high-sugar diet increases your chance of developing type 2 diabetes, which also raises your heart disease risk.

2 Daily Habits to Stop (That Might Be Doing More Harm Than You Think)

When we think about getting healthier, we often focus on what we can add to our routines—more veggies, more steps, more water. But sometimes, real transformation comes when we look at what we need to subtract. Here are two habits worth breaking for the sake of your heart:

1. Chronic stress

Stress is a normal part of life—but living in a constant state of stress isn’t. When we’re always “on,” our bodies release stress hormones like cortisol, which can elevate blood pressure, increase inflammation, and strain the heart over time. Chronic stress has also been linked to poor sleep, unhealthy eating habits, and lack of physical activity—all of which contribute to heart disease.

The solution? Start small. Deep breathing exercises, journaling, prayer, and setting healthy boundaries with your time and energy can all help. Making space to slow down isn’t lazy. It’s wise!

2. Overprocessed foods

Highly processed foods (packaged snacks, fast food, frozen dinners) are often loaded with added sugar, unhealthy fats, sodium, and preservatives. These ingredients wreak havoc on your heart by raising blood pressure, disrupting cholesterol levels, and promoting inflammation. They’re also designed to be addictive, making it harder to stop once you start.

Instead, aim to eat more foods in their natural state—fruits, vegetables, whole grains, lean proteins, and healthy fats. You don’t have to overhaul everything overnight. Start by checking labels and swapping one processed item for something fresher.

The Heart of the Matter 

You don’t need a complicated plan or a gym membership to improve your heart health. You just need consistency and a willingness to be honest about your habits. The truth is: what you do daily matters more than what you do occasionally. Every walk, mindful food choice, and moment of rest from stress all add up.