Start The New Year Right:

Heart-Healthy Habits for 2025

New Years has a long-standing tradition of motivating people to set goals, make changes and embrace new beginnings. It is a chance to start over as the “new and improved” you. As an echo lab we believe one of the best places to start is by focusing on our heart health! Our hearts work tirelessly everyday to keep us going – without which, none of our other goals could possibly be accomplished. This year (and every year) let New Years be a reminder to show love to our favorite organ: the heart.

With so much information out there, it can be overwhelming trying to understand where to start and how. Our recommendation: KISS aka “Keep It Simple Stupid Sweetie!” Keeping our hearts healthy does not have to be a difficult or daunting task but simply a few small changes or additions to your daily life that will provide huge rewards in the long run.

Here’s how you can start the year off right with heart-healthy habits that will set you on the path to a stronger, healthier future.

Nourish Your Heart
They saying goes – you are what you eat, and although that’s not entirely true – our diets do have a huge impact on our heart health. Play around with a few of these diet tips until you find a sustainable meal plan that works for you AND your heart:

Eat more Fruits & Veggies: Aim for a colorful plate! These foods are rich in vitamins, antioxidants, and fiber that support heart health. Fresh or frozen are the best options but you can also look for low-sodium canned vegetables and fruits canned in 100% juice or water (avoid the fruit that is canned with heavy syrup). Keep in mind if you are eating veggies that are fried, breaded or covered in creamy sauces you will be taking away from the nutritional impact. Its also best to avoid added sugars.

Go for Whole Grains: Switch to whole grains such as oats, quinoa, and brown rice. These reduce your risk of heart disease by lowering cholesterol levels and controlling blood pressure.

Get in your Lean Protein: Protein is an important macro nutrient your body needs to stay strong but not all proteins are created equal. When adding protein to your plate – try to opt for heart-healthy lean proteins. This includes low-fat/fat free dairy, eggs, skinless chicken, beans and fish (especially fatty fish like salmon).

You need fats too: Fat is an important part of any diet plan and shouldn’t be avoided. The key to eating fats is in trying to avoid or limit saturated any trans fats.
– Healthy Fats: Incorporate sources of unsaturated fats like olive/canola/vegetable oils, avocado, and nuts/seeds.
– “Bad” Fats: Its best to limit saturated and trans fats such as butter, lard, fat, coconut/palm oils and creamers.

Limit Sodium: Too much salt can lead to high blood pressure, so make an effort to cut back on processed foods and cook more meals at home.
Move More, Sit Less
Physical activity is one of the most important things you can do for your heart. Regular exercise offers a variety of health benefits. Not only can exercise lower blood pressure and reduce a risk of developing diabetes and/or heart disease, working out can also reduce inflammation and stress hormones while also increasing the hearts ability to utilize oxygen in the blood and pump more efficiently. You don’t have to run a marathon—start small with activities you enjoy:

Walking: A brisk 30-minute walk, even just a few times a week, can have a significant positive impact on your cardiovascular health.
Strength Training: Adding muscle-building exercises twice a week will help maintain a healthy weight and improve heart function.
Flexibility & Balance: Don’t forget about stretching! Yoga or Pilates can reduce stress and promote heart health by improving circulation.

Prioritize Stress Management
Stress is a silent but significant contributor to heart disease. Over time, chronic stress can lead to high blood pressure, inflammation, and contribute to ones reliance on other high risk factors such as smoking, overeating and/or skipping physical activity. Start the year with a plan to manage stress more effectively:

Mindfulness & Meditation: Practice deep breathing, meditation, or mindfulness to help lower stress levels and enhance your overall well-being.
Quality Sleep: Never underestimate the power of a good night’s sleep! Aim for 7-9 hours of rest each night to help your heart recover and recharge.
Social Connection: Spend time with family and friends. Positive relationships reduce stress and improve overall health.

Keep an Eye on Your Numbers
Regular health screenings are crucial for keeping your heart in check. Start the year by knowing your heart health numbers—cholesterol, blood pressure, and blood sugar—and set goals to keep them within healthy ranges:

Blood Pressure: Aim for less than 120/80 mmHg. High blood pressure is a major risk factor for heart disease.
Cholesterol Levels: Monitor your cholesterol levels to make sure they’re in a healthy range—less than 200 mg/dL for total cholesterol.
Blood Sugar: Keep your blood sugar in check to reduce the risk of diabetes, which is linked to heart disease.
Weight Management: Maintaining a healthy weight reduces strain on your heart and lowers the risk of hypertension and other heart-related issues.

Make Smoking a Thing of the Past
If you smoke, quitting is one of the most impactful things you can do for your heart health. Smoking increases your risk of heart disease by damaging your blood vessels and reducing oxygen levels. The benefits of this one change are so staggering it would require its own separate blog to dig into it all. This year, 2025, make the commitment to yourself FOR yourself! Quit—whether through support groups, nicotine replacement therapies, or professional help, every step forward is a victory for your heart.

Limit Alcohol Intake
Drinking alcohol in moderation can be part of a healthy lifestyle, but overindulgence puts a strain on your heart. The American Heart Association suggests limiting alcohol to no more than one drink per day for women and two drinks per day for men. Reducing alcohol intake helps prevent high blood pressure and reduces your risk of heart disease. For more details on how alcohol can affect your heart: Holiday Heart.

Stay Consistent and Set Realistic Goals
It’s important to recognize that heart health is a long-term commitment. The key to success is is setting achievable, realistic goals that you can sustain throughout the year. Make small changes each month—whether that’s adding a new heart-healthy habit or gradually reducing something harmful—and track your progress.

Bonus Tip: The Power of Positivity
Heart health is not just about physical care—it’s also about emotional well-being. Maintaining a positive outlook on life, finding joy in small moments, and staying hopeful can improve your heart health by reducing stress and boosting overall well-being. Embrace 2025 with a mindset that focuses on self-love and self-care.

As we begin this new year, it’s a great opportunity to put your heart health at the forefront. By taking small, mindful steps toward healthier habits, you can reduce your risk of heart disease and set the stage for a longer, more vibrant life. Remember, every little step counts—so why not start today?

Here’s to a heart-healthy 2025!


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https://www.health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health.

“8 Steps to a Heart-Healthy Diet.” Mayo Clinic, 
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Exercise and the Heart. 20 June 2024, 
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“Chronic Stress Can Cause Heart Trouble.” 
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Accessed 7 Jan. 2025.

Communication, Marketing and. Know Your Numbers to Win the Good Health Game:
 Blood Pressure, Cholesterol, & Blood Sugar | University of Utah Health. 3 June 2022, 
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Accessed 7 Jan. 2025.

Alcohol and Heart Health: Separating Fact from Fiction. 20 June 2024, 
https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction.