Heart health tips: Reducing risk through small actions

Thursday, February 26, 2026

February 2026

When it comes to heart health, many people believe meaningful change requires big lifestyle overhauls. But experts at Providence Heart Institute say protecting your heart can start with small steps that fit into everyday life.

The American Heart Association recommends 150 minutes of moderate physical activity per week, but that doesn’t have to mean long gym sessions or intense workouts.

James Beckerman, M.D., a cardiologist with Providence Heart Institute, recently shared guidance on KPTV, emphasizing that consistency matters more than intensity.

“The way that I break it down is try to do something every day,” Dr. Beckerman says. “That can be for 10 minutes, 20 minutes, a half hour — but something that you enjoy and that you can stick with.”

Whether it’s walking on a treadmill, lifting light weights, or taking a short walk around the neighborhood, all movement benefits the heart. Even 10 minutes a day can help reduce heart‑disease risk and build a foundation for long‑term health.

Building a healthy diet

Nutrition is another key piece of the puzzle — but it doesn’t have to be complicated or restrictive. Dr. Beckerman encourages people to think of each meal as an opportunity to support their heart.

“Heart-friendly diet doesn’t have to be too complicated,” he says. “It’s really not about completely restricting certain food groups but rather thinking about your diet every day as an opportunity to pick real food, to try and avoid added sugar when possible.”

Encouraging a good night's sleep

Rest is just as important as movement and nutrition.

Quality sleep helps regulate blood pressure, metabolism, and overall cardiovascular health. Dr. Beckerman recommends seven to nine hours of sleep each night, along with creating a calming routine before bed.

“For some people, staying away from screens can be helpful, particularly cell phones,” he says.