4 heart-healthy tips for busy people

When time is tight, convenience foods like chips or cookies may seem like the easiest choice to satisfy cravings between meals. Instead, keep a few heart-friendly foods on hand that you can easily grab on your way out the door.

Try pre-portioning foods like walnuts, grape tomatoes or baby carrots in plastic bags or small containers. Unbuttered Popcorn is an excellent choice — it’s a whole grain, which can help keep you full longer and support heart health.

“Healthy snacking doesn’t have to be complicated,” says Dr. Bhatt. “Choosing snacks that are high in fiber or made with whole grains can help keep your energy steady and support your heart health between meals. When occasionally choosing less healthy alternatives, remember that portion control is key.”

Stress can raise blood pressure and put you at risk for heart disease. When your day feels overwhelming, a brief mental break — even for just a few minutes — can help you relax and refocus.

When you have a moment to yourself, pause and take a few slow, deep breaths. You can even consider ending the day with a moment of relaxation or meditation. Small breaks can help your mind reset and your body recharge.

Walking is one of the easiest and simplest ways to stay active, and it can lower your risk of heart disease. If you’re running errands nearby, consider walking instead of driving. And if your job keeps you seated for long stretches, schedule quick walking breaks throughout the day as some of the risks of being sedentary can be offset by even light activity.

Research shows that brisk walking may reduce one’s chances of dying from heart disease, compared to walking at a slower pace.

“You don’t need a gym membership to support your heart,” says Dr. Bhatt. “Even 10‑minute brisk walks throughout the day can add up and help reduce your risk of cardiovascular disease. Data shows that just two and a half hours of exercise a week improves heart health.”

Understanding key health indicators — such as cholesterol levels, blood pressure, fasting glucose and body mass index (BMI) — is an essential step in preventing heart disease. Schedule your annual checkup so your doctor can review these numbers and evaluate your personal risk, including your family history.

In addition to clinical screenings, many people now use smartwatches or fitness trackers to monitor their health. Although wrist‑based heart‑rate readings can vary, newer devices are becoming more accurate and can offer useful insights that help you stay engaged with your health and may help motivate healthier habits.