6 Heart Habits No One Told You About: A Cardiologist’s Advice
You already know to watch your cholesterol, walk more, stop smoking, and see your doctor. But what about the habits that don’t get enough attention—the ones your cardiologist wishes more patients were focused on?
Dr. Lauren Golden, interventional cardiologist at CMC Cardiology, breaks down some of the most impactful—and underpromoted—ways you can protect your heart, starting today.
In this article:
Muscle Is a Heart Health Tool
Most people think heart health is about cardio—running, cycling, walking. And cardio matters. But there’s a piece of the puzzle that gets overlooked: strength.
Muscle isn’t just for athletes. It’s metabolically active tissue that helps your body manage blood sugar, reduce inflammation, and maintain a healthy weight—all of which directly impact your heart.
Research shows that regular resistance training lowers blood pressure, improves cholesterol levels, and reduces the risk of cardiovascular disease. The American Heart Association recommends muscle-strengthening activities at least two days per week as part of a heart-healthy routine.
There’s also a longevity angle. “As we age, we naturally lose muscle mass—a condition called sarcopenia,” said Dr. Golden. “That loss is associated with a slower metabolism, poorer balance, and higher rates of chronic disease, including, of course, heart disease. The earlier you start resistance training, the more you will protect your future self.”
You don’t need a gym membership or a barbell. Bodyweight exercises, resistance bands, and even heavy gardening count. The point is to start—and keep going.
No, Really. Check Your Blood Pressure
High blood pressure is often called the “silent killer” for good reason: it typically has no symptoms until serious damage has already occurred.
About half of adults in the United States have high blood pressure, and guess what? Most don’t know it.
“Knowing your numbers—and understanding what they mean—is one of the most powerful things you can do for your heart,” stressed Dr. Golden. The American Heart Association defines healthy blood pressure as less than 120/80 mmHg. Numbers consistently above 130/80 are considered high and warrant a conversation with your provider.
A few things worth knowing:
- A single reading at the doctor’s office can be misleading. “White coat hypertension”—where blood pressure spikes in a clinical setting—is real. Home monitoring gives a truer picture.
- The best time to check: sit quietly for five minutes, feet flat on the floor, arm at heart level. Take two readings, two minutes apart.
- Track your numbers over time, not just when you remember.
If your numbers are creeping up, don’t wait until your next annual primary care visit. Elevated blood pressure is significantly more manageable when caught early—and lifestyle changes alone can make a meaningful difference for many people.
Are your numbers creeping up there? Ask your primary care provider if a cardiovascular evaluation with CMC Cardiology is your next step to making a meaningful difference in your heart health. Call 843-347-8000 to schedule an appointment.
Sleep Is Medicine
We talk about exercise constantly when it comes to heart health—and for good reason. The data is overwhelming. Regular aerobic activity strengthens the heart muscle, lowers resting heart rate, reduces blood pressure, raises HDL (“good”) cholesterol, and improves the heart’s ability to pump blood efficiently.
But there’s a second habit that gets far less attention: sleep.
Poor sleep is a significant, underappreciated risk factor for heart disease. Adults who consistently get fewer than seven hours per night have higher rates of high blood pressure, obesity, diabetes, and cardiovascular events. The CDC recommends 7–9 hours of quality sleep per night for adults.
“The two habits are also linked,” explained Dr. Golden. “Regular exercise improves sleep quality. Better sleep improves exercise performance and recovery. Together, they create a powerful protective cycle for your heart.”
To protect your sleep:
- Keep a consistent sleep and wake time—even on weekends
- Avoid screens for 30–60 minutes before bed; blue light disrupts melatonin production
- Keep your bedroom cool, dark, and quiet
- Limit caffeine after midday and alcohol close to bedtime
Sleep isn’t a luxury. For your heart, it’s a prescription.
Move More, Even When You Can’t “Work Out”
You don’t have to run a 5K to give your heart a benefit. Research increasingly shows that breaking up prolonged sitting—even with short bursts of movement—has measurable cardiovascular benefits.
If you have a desk job or a sedentary daily routine, aim to incorporate micro-moments of movement throughout your day:
- Do a set of squats or lunges while waiting for your coffee to brew
- Take the stairs instead of the elevator
- Walk a lap around your office or neighborhood after lunch
- Stand or pace during phone calls
- Park farther from the entrance
The goal isn’t to replace structured exercise—it’s to reduce the hours your body spends completely still. Sitting for long, uninterrupted periods is associated with higher cardiovascular risk, independent of how much you exercise overall.
Think of movement not just as a workout, but as a mindset. Every little bit counts.
Eat More of This One Thing
If there’s one dietary change that consistently shows up in cardiovascular research, it’s this: eat more fiber.
Most Americans consume about half the recommended daily fiber intake (25–38 grams per day, depending on age and sex). That gap matters for your heart.
“Soluble fiber—found in oats, beans, lentils, apples, and flaxseed—binds to cholesterol in the digestive tract and helps remove it from the body before it can enter the bloodstream,” Dr. Golden outlined. “This is why high-fiber diets are consistently associated with lower LDL (“bad”) cholesterol, lower blood pressure, and reduced risk of cardiovascular disease.”
A large body of research, including data reviewed by the American Heart Association, links higher dietary fiber intake to significantly lower rates of heart attack and stroke.
Easy ways to add more fiber:
- Swap white bread for whole grain
- Add beans or lentils to soups, salads, or grain bowls
- Eat the apple instead of drinking apple juice
- Sprinkle ground flaxseed into yogurt or oatmeal
- Choose brown rice, quinoa, or farro instead of white rice
“You don’t have to overhaul your diet. Start with one swap per meal and build from there.” Dr. Golden recommended.
Cook More
That’s right! Dr. Golden recommends you cook more. Restaurant meals—even “healthy” ones—tend to be higher in sodium, saturated fat, and added sugar than home-cooked versions. And while no one is suggesting you never eat out, there’s strong evidence that people who cook at home more frequently have better cardiovascular health outcomes.
“Cooking at home puts you in control of what goes into your food,” explained Dr. Golden. “You decide the oil, the portion size, the salt level, and the ingredients.”
A few simple principles for heart-smart cooking:
- Use olive oil or avocado oil instead of butter for cooking
- Choose lean proteins—fish, poultry, legumes—most nights of the week
- Build meals around vegetables and whole grains, not around the protein
- Season with herbs, spices, citrus, and garlic instead of salt
- Roast, steam, grill, or bake instead of frying
When you do grocery shop, the strategy is simple: spend most of your time on the perimeter of the store, where the fresh produce, proteins, and dairy live. The interior aisles are where the processed, shelf-stable, sodium-heavy products tend to cluster.
You don’t have to be a great cook. You just have to show up in the kitchen more often than you don’t.
How CMC Cardiology Can Help
Heart disease doesn’t happen overnight—and protecting your heart doesn’t have to wait until something goes wrong.
Dr. Lauren Golden is a board-certified interventional cardiologist trained at Massachusetts General Hospital and Baylor St. Luke’s Medical Center, two of the most prestigious cardiovascular programs in the country. She brings that level of expertise to patients right here in the Conway and Horry County community.
At CMC Cardiology, Dr. Golden and her team offer comprehensive cardiovascular care—from preventive evaluations and risk factor management to advanced interventional procedures.
Whether you’re looking to get ahead of a family history of heart disease or manage an existing condition, CMC’s providers are here to guide you.
Don’t wait for symptoms to show up before you start protecting your heart. CMC Primary Care and CMC Cardiology are here to help you proactively manage your health.
Key Takeaways
- Resistance training is just as important for heart health as cardio—muscle is a metabolically active tissue that reduces cardiovascular risk
- High blood pressure affects about half of U.S. adults, most without symptoms; know your numbers and monitor at home
- A healthy blood pressure is less than 120/80 mmHg; readings consistently above 130/80 warrant a conversation with your provider
- Sleep is a heart health habit—7–9 hours per night reduces risk of high blood pressure, obesity, and cardiovascular events
- Micro-moments of movement throughout the day reduce cardiovascular risk, even if you exercise regularly
- Fiber lowers LDL cholesterol and is directly linked to reduced risk of heart disease and stroke; most Americans eat far too little
- Cooking at home gives you control over sodium, fat, and portion size—all major cardiovascular risk factors
- Small, consistent changes across sleep, movement, diet, and monitoring add up to meaningful protection over time
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with questions about your medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article.
Sources
- “Resistance Training for Health.” American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- “High Blood Pressure.” American Heart Association. Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure
- “Understanding Blood Pressure Readings.” American Heart Association. Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
- “How Sleep Affects Your Heart Health.” Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/sleep/features/sleep-and-heart-health.html
- “Physical Activity Improves Quality of Sleep.” National Sleep Foundation. Retrieved from https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
- “Dietary Fiber, Atherosclerosis, and Cardiovascular Disease.” American Heart Association Scientific Statement. Retrieved from https://www.ahajournals.org/doi/10.1161/CIR.0000000000000558
- “Whole Grains, Refined Grains, and Dietary Fiber.” American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
- “Dietary Recommendations for Healthy Adults.” Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477
- “Sedentary Behavior and Cardiovascular Risk.” American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/sitting-is-the-new-smoking-ways-a-sedentary-lifestyle-is-killing-you
