Top 5 Heart-Healthy Resolutions for 2026 (Backed by Cardiologists)

With the new year a few weeks behind us, it’s a good time to reflect and see how we’re keeping up with our new year’s resolutions. Have you been staying on top of your health goals for the year? With more advancements in healthcare and wellness, people are prioritizing their well-being in ways that haven’t been done in the past. In some recent published studies focusing on cardiac health trends, here are five heart-healthy resolutions you should focus on for the upcoming year:

Start at the Doctor: If you haven’t seen your cardiologist lately, that would be a great way to start your year. While it’s important to stay fit and eat healthy, it’s even more crucial to know and understand your health levels. At Dr. Sangani & Associates, we provide a variety of heart-health related services to access and, if necessary, address any cardiac related issues. 

Constant Movement: Experts say one of the best benefits for heart longevity is consistent exercise; this can help reduce the chances of coronary heart disease. The American Heart Association recommends at least 150 minutes of physical activity per week for adults. Some benefits to consistent exercise include:

  • Helps regulate blood pressure
  • Reduces the risk of obesity
  • Improves management of blood sugar, insulin, and C-reactive protein (CRP) levels
  • Strengthens the heart’s cardiac muscle cells (myocardium), which are designed for continuous contraction
  • Enhances heart strength through regular moderate to vigorous physical activity
  • Increases blood flow to muscles and boosts oxygen levels
  • Supports overall peak physical performance

Eating Healthier, Consistently: This doesn’t mean stick straight to veggies and cut out sugar altogether. Studies emphasize how balance is key when maintaining a proper level of nutrition. It benefits not just your heart health, but your overall body functionality. Here are a few tips to keep in mind when trying to achieve a heart-healthy diet:

  • Eat a wide variety of vegetables, fruits, and whole grains
  • Limit foods high in saturated fat and sodium
  • Reduce or avoid alcohol intake
  • Choose healthy protein sources such as legumes, nuts, seafood, fat-free dairy, and unprocessed poultry

Above all else, it’s important to know your limits so you can maintain a safe and stable body weight, inevitably leading to a healthy beating heart!

Lose the Stress: While it’s easier said than done, people don’t realize how detrimental stress can be on our hearts. There are a variety of ways that stress can lead to heart disease. Stress, whether chronic or long-term, can cause high levels of inflammation that lead to plaque build up in the arteries. In other cases, stress produces an increase of catecholamines, which includes the hormone adrenaline. This hormone causes the heart to beat faster and raises blood pressure, and too much of that overtime could eventually damage the heart. Experts suggest talking to your cardiologist provider about how to deal with your levels of stress, as a treatment that works best is different for everyone.

Embrace Your Beauty Sleep: A lack of sleep imposes a threat to your mental and physical health; especially heart. Studies show there are nearly one in three adults not getting the recommended seven hours per night. Chronic sleep deprivation can affect your cardiovascular system, inevitably leading to heart problems such as:

  • Inflammation
  • Metabolic changes (including weight gain)
  • High blood pressure
  • Cognitive impairment

According to the University of Chicago Medicine, adults who sleep an average of 5 hours per night or less have a 200% to 300% higher risk of developing coronary artery disease. While we live in a fast-paced world, it’s crucial to take into account the importance of sleep and recharging your body after the hard work done throughout the other 16 hours.

Here at Dr. Sangani & Associates, we’re always driving the mission to adhere to our yearly resolution, which never changes–and that’s to give the very best cardiac health service to our patients! As mentioned before, the greatest way to stay on top of your heart health is by regularly visiting your cardiologist, so don’t wait– call us and schedule an appointment today!

References

American Heart Organization. (2024, July 30). The American Heart Association Diet and Lifestyle Recommendations. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

Katella, K. (2025, November 20). Yes, stress can hurt your heart: 3 things to know. Yale Medicine. https://www.yalemedicine.org/news/stress-affects-your-heart

Muthu Velusamy, MD, FACC, ABVM. (n.d.). New Year resolutions to boost your heart health: Cardiovascular Institute of America: Cardiovascular disease specialists. https://www.cardiologytampa.com/blog/new-year-resolutions-to-boost-your-heart-health

NHLBI, NIH. (2022, March 24). Benefits. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits#:~:text=When%20done%20regularly%2C%20moderate%2D%20and,levels%20in%20your%20blood%20rise.