5 ways to optimize your heart health

Your heart is one of the most important organs in your body, and it’s essential to take care of it. The heart pumps blood throughout your body, delivering oxygen and nutrients to your cells, and removing waste products. However, certain lifestyle choices and habits can put a strain on your heart, leading to heart disease, heart attack, and stroke. The good news is that there are many ways to optimize your heart health and reduce your risk of heart disease. Here are five ways to get started:

Know your History 

Knowing your family history is important for heart health because genetics play a significant role in the development of heart disease. If a close family member, such as a parent or sibling, has had heart disease, you may be at higher risk for developing the same condition.

Some types of heart disease, such as familial hypercholesterolemia, are inherited and passed down through families. This condition causes high levels of cholesterol in the blood, which can lead to heart disease at a young age.

Other risk factors for heart disease, such as high blood pressure and type 2 diabetes, can also run in families. If you have a family history of these conditions, you may be more likely to develop them as well, which can increase your risk for heart disease


Exercise is one of the best things you can do for your heart. Regular physical activity can help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health. The American Heart Association recommends aiming for at east 150 minutes ( 2.5 hours) of physical activity per week.  Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, five days a week can help you get to that goal. If you are unable to do that, start slowly with a few minutes and work your way up.

Knowing your numbers : Be sure to meet with your personal physician to make sure your numbers are optimal for you. What are these numbers? This will differ for everyone but at a minimum you should be aware of your blood pressure, body weight, cholesterol, blood sugar.

Maintaining Healthy Body Weight 

Maintaining a healthy body weight is important for your heart health because being overweight or obese can increase your risk of developing cardiovascular disease..  Measurements such as your waist circumfernecs, BMI, and body composition for fat percentage play a combined role.  At our office, we offer Inbody Body composition anaysis to all of our patients to measure some of these factors. 

Dietary Measures 

The food you eat plays a significant role in your heart health. A heart-healthy diet includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting saturated and trans fats, salt, and added sugars. Incorporate more plant-based foods into your diet, such as legumes, nuts, and seeds. Choose lean protein sources, such as fish, poultry, and plant-based options like tofu or tempeh, instead of red meat. Cut down on processed and fast foods that are often high in calories, unhealthy fats, and added sugars.

If it has been a while since you have been to the doctor or you are looking for  new primary doctor in Orlando, Dr. Kristamarie Collman is accepting new patients. You can click here if you wish to sign up for care. 

Heart Month Blog Post