It’s easy to forget about your heart health until something goes wrong — a skipped beat, a spike in blood pressure, or a reminder from the doctor that your cholesterol’s creeping up. But the truth is, heart disease doesn’t usually happen overnight. It develops quietly, over time, shaped by the little things you do (or don’t do) every day.
The good news? Those same small, everyday choices can also protect your heart. You don’t need an extreme diet or a personal trainer to make a difference. In fact, the best habits for your heart are the ones that fit naturally into your lifestyle.
Dr. Fahmi Farah and our team at Bentley Heart show you some simple, consistent steps you can take today to boost your heart health.
Exercise is one of the most powerful tools for heart health, but that doesn’t mean you have to spend hours in the gym. The key is consistency. Regular movement strengthens your heart muscle, improves circulation, lowers blood pressure, and boosts good cholesterol (HDL).
Aim for at least 150 minutes of moderate activity per week. We recommend choosing something you like to do. That could mean taking brisk walks, going on bike rides, swimming, dancing, or any other activity that gets your heart rate up.
If you sit for long stretches during the day, try to take short movement breaks — even 10 minutes counts.
Nutrition is another cornerstone of cardiovascular health. But before you start purging your pantry and throwing out everything you love, consider adding foods that support your heart health.
Many heart-conscious patients follow the DASH diet.
The DASH diet emphasizes fruits, vegetables, whole grains, nuts, lean proteins, and healthy fats (such as olive oil and salmon) that provide the body with the necessary nutrients to maintain flexible blood vessels and reduce inflammation.
The diet also strongly encourages limiting highly processed foods, excess sugar, and salt, but don’t get caught up in perfection. The goal is balance, not deprivation.
Here’s a simple list of heart-healthy staples to stock up on:
Rule of thumb to live by: If it grew from the ground or swam in the sea, it’s probably good for your heart.
Your heart works 24/7, and it needs rest just like you do. Poor sleep and chronic stress can elevate blood pressure, trigger inflammation, and hinder the body's ability to recover.
Most adults need 7-8 hours of quality sleep each night. If you’re constantly tired or wake up feeling unrefreshed, talk to Dr. Farah — it could be a sign of sleep apnea, which can strain your heart.
Stress is another major factor. Try deep breathing, walking outside, journaling, or simply unplugging from your phone for a few minutes a day. These small breaks can lower cortisol (the stress hormone) and help your heart relax, too.
You can’t manage what you don’t measure. Knowing your key health numbers (think blood pressure, cholesterol, blood sugar, and weight) helps you and your team catch issues before they turn serious.
High blood pressure and cholesterol often cause no symptoms, which is why routine check-ups with Dr. Farah are important. Keeping tabs on these markers gives you the power to make informed choices, whether that’s adjusting your diet, adding activity, or starting medication if needed.
Smoking damages blood vessels, raises blood pressure, and dramatically increases your risk of heart disease and stroke. If you smoke, quitting is the single best thing you can do for your heart. Within weeks of quitting, circulation improves and blood pressure drops.
Alcohol in moderation can be fine for many people, but overdoing it can lead to high blood pressure, weight gain, and irregular heart rhythms. If you drink, try to stick to one drink a day or less for women and two or less for men.
Your heart doesn’t need perfection — it needs consistency. Start with one or two changes this week. Take the stairs. Add a handful of greens to your dinner. Schedule that overdue blood pressure check. Every small step counts, and your heart will thank you for it.
When you’re ready to bring in an expert, contact our friendly staff at 817-720-5185 or use our online booking tool to schedule a consultation at our office in Fort Worth, Texas, today.