3 Science-backed Ways to Boost Your Cardiovascular Health

Small, practical, and consistent steps are one of the best and most effective ways to boost your heart health. Sudden, drastic changes are less likely to last. When it comes to heart health, slow and steady wins the race. 

Our highly skilled team at Bridgewater Primary Care & Cardiology, LLC, accurately diagnoses, treats, and manages chronic conditions, including heart disease, high blood pressure, and diabetes. Our board-certified cardiologist, John Terzian, MD, FACC, is dedicated to supporting the Bridgewater, Massachusetts, community by providing exceptional cardiology care.

Diet and lifestyle changes are the foundation of boosting heart health, and small, consistent changes can add up to big results. 

Walk your way to better heart health

A sedentary lifestyle is a risk for heart disease, and walking is one of the easiest ways to get your body moving. The world’s largest study, published in the European Journal of Preventive Cardiology in 2023, concluded that walking not only boosts heart health and reduces the risk for heart disease but also lowers the risk of dying from any cause. 

Researchers found that the more you walk, the less likely you are to develop or die from heart disease. What’s more, the number of steps you need to take to reap benefits is lower than previously thought. 

Every 500 to 1000 steps you walk significantly cut your risk of dying. Whether you park further away from your destination, take the stairs instead of the elevator, or take breaks to walk to the water cooler at the office, getting more steps in boosts and protects heart health. 

Aim to eat one extra fruit or vegetable daily

Roughly 90% of American adults fail to eat enough fruits and vegetables. Plant foods like fruits and vegetables contain vitamins, minerals, and phytonutrients unique to plant foods. For instance, berries and grapes contain resveratrol, a polyphenol compound with exceptional antioxidant properties known for its heart health benefits. 

Eating a diet rich in berries significantly cuts the risk of heart disease. According to one study, women who ate a diet highest in berries had a 34% lower risk of heart attack than those who ate the least.

Berries and grapes that contain resveratrol include:

• Blueberries
• Strawberries
• Blackberries
• Raspberries
• Cranberries
• Red and purple grapes

To boost heart health, aim to eat berries at least three times a week. When it comes to vegetables, purple cabbage and spinach contain resveratrol.

Cut sugar-sweetened beverages

One key to your journey to better heart health could lie in what you drink, or in this case, what you avoid drinking. Added sugar consumption in the United States is the primary driver. Before the industrial revolution and agricultural boom, people rarely ate added sugar as it was a rare commodity. 

By the 1970s, Americans consumed about 70-80 grams of sugar per day, equivalent to about 17-20 teaspoons of sugar daily. That number has risen to a staggering 152 pounds a year, which translates to close to 20 teaspoons a day.

The most important place to start slashing your added sugar consumption is by cutting out sweet drinks. Sugar-sweetened beverages are linked not only to heart disease but also to type 2 diabetes and weight gain. 

A new study published in Nature Medicine in January 2025 links sugar-sweetened beverage consumption to 1 million new cases of heart disease per year. Try these practical tips for making smart swaps:

Infused water with fruit (lemons and berries are great choices)

• Sparkling water (try a splash of citrus)
• Unsweetened tea
• Coconut water
• Herbal teas
• Kombucha

You’re only limited by your imagination. Try experimenting with these to find the best ideas and flavor combinations.

See a cardiologist

A skilled cardiologist is one of the best resources for keeping your heart healthy. Dr. Terzian is behind you in your journey to boost your heart health. 

To learn how the team at Bridgewater Primary Care & Cardiology, LLC, can help you keep your heart in tiptop shape, contact us or request an appointment online to schedule a visit. Current and prospective patients can also send us a message through our website.