DAILY HABITS PLAY A MAJOR ROLE IN PROTECTING HEART HEALTH
OSKALOOSA — While screenings are critical, cardiology providers say everyday habits have an even greater long-term impact on heart health. Exercise, diet, sleep, stress management, and avoiding tobacco remain the foundation of prevention.
Regular activity strengthens the heart and improves circulation. A common goal is at least 30 minutes of aerobic exercise five days a week. Walking, cycling, swimming, and other activities that raise the heart rate help lower blood pressure, improve cholesterol, and stabilize blood sugar. Light strength training is also encouraged because muscle helps regulate metabolism and supports joint health.
Nutrition is another key factor. Providers recommend diets built around vegetables, fruits, whole grains, lean proteins, and healthy fats. Foods such as oats, brown rice, beans, fish, nuts, olive oil, and fresh produce support lower cholesterol and reduce inflammation. Ultra-processed foods, excess sugar, and high sodium increase risk by raising blood pressure and damaging blood vessels.
Sleep is often overlooked, but poor sleep directly harms the heart. Adults are encouraged to get seven to nine hours of quality sleep per night. Short sleep raises blood pressure, increases inflammation, and raises the risk of diabetes and stroke.
Smoking remains one of the strongest risk factors for heart disease. Providers say quitting smoking is one of the most powerful steps a person can take. Support is available through national quit lines, mobile apps, counseling, nicotine replacement therapy, and prescription medications that reduce cravings. Combining behavioral support with medication improves success rates. Mahaska Health also connects patients with cessation resources and planning support.
Stress management is another piece of prevention. Chronic stress raises hormones that increase heart rate and blood pressure and can trigger unhealthy coping behaviors. Over time, this constant strain adds to heart risk. Exercise, structured routines, and counseling can help reduce that burden.
Maintaining a healthy weight supports all other heart goals. Weight loss can improve cholesterol, blood pressure, and blood sugar while making physical activity easier. Limiting alcohol is also important because excess alcohol can trigger abnormal heart rhythms and weaken the heart muscle.
Providers say patients hear the same advice repeatedly because it works: move more, eat better, quit smoking, manage stress, sleep enough, and monitor health numbers regularly. These actions reduce risk at every age.
Oskaloosa News would like to thank the members of Mahaska Health Cardiology Team for taking the time to answer our questions and help us provide this information.
You can schedule an appointment with them by calling 641-672-3360.
