Real talk: the heart is a miracle muscle.

Your heart doesn’t just show up when you’re exercising or feeling stressed. Our hearts are on duty every second of every day, quietly adjusting to our pace, our plate, our sleep, and our stress level (and beating more than 100,000 times a day, to boot!). Over time, these everyday demands on our tickers add up. And while we can’t control everything that affects heart health, research shows there’s a lot we can influence through small, realistic habits.

Better heart health is especially important here in the Mid-South, where heart disease continues to take a heavy toll on our friends, neighbors, and fellow community members. At Healthier 901, we believe - and research shows - that improving heart health isn’t about chasing perfection or adopting extreme routines; it’s about building habits that actually fit into real life. That’s why the Healthier 901 movement was launched: to support individuals across the Mid-South in the achievable quest for a better quality of life.

Stronger hearts, one choice at a time

Heart health isn’t built overnight, and it’s not based in perfection. Our health is shaped by the small choices we make again and again, often without thinking much about them. While genetics and access to care each play a role, daily habits remain one of the most powerful tools we have to support heart health.

“Your heart responds to what you do most often. Consistent, everyday choices - especially the ones that feel manageable - can have a meaningful impact on long-term cardiovascular health.” – David W. Jones, II, MD - Cardiologist at Methodist Healthcare

Nine everyday, heart-healthy habits

Research consistently shows that everyday habits - especially ones that feel doable to you - add up over time. With that in mind, and in honor of American Heart Month, here are nine simple, science-backed practices you can start (or continue) this year to support a stronger, healthier heart, no major overhaul required.

1. Add a little movement whenever you can. You don’t need a formal workout to support heart health. Short walks, active chores, stretching breaks, and playful movement all help strengthen the heart and improve circulation. The goal isn’t intensity - it’s consistency. Even a few minutes at a time counts. Pro Tip: Brand new to fitness goals? Start with a 10-minute walk every day.
2. Aim for one more fruit or veggie each day. This is one of the simplest, most affordable ways to support heart health. Fruits and vegetables provide fiber, potassium, and antioxidants that help regulate blood pressure and cholesterol. Try adding just one extra serving a day—an apple, a side salad, frozen veggies at dinner - and build from there.
3. Try small menu swaps (and make a big difference). Red meat and butter are common staples, but swapping them out more often can give your heart a break. Choose chicken, fish, beans, or lentils for more meals, and cook with olive oil instead of butter when you can. These changes help lower saturated fat intake without sacrificing flavor.
4. Be mindful of sugar and salt. Added sugars and excess sodium can quietly strain your heart by damaging blood vessels and raising blood pressure. Drinking fewer sweetened beverages, choosing minimally processed foods, and cooking at home more often can significantly reduce both - without making meals boring or bland.
5. Sip with calories in mind. Sugary sodas, sweet tea, and specialty coffee drinks can pack hundreds of calories with little nutritional benefit. Swapping just one of these each day for water, sparkling water, or unsweetened tea can support weight management and heart health over time.
6. Drink alcohol mindfully, if at all. While moderate alcohol intake may fit into some lifestyles, excess drinking increases the risk of high blood pressure and heart disease. Cutting back - even slightly - can lead to measurable benefits for heart health.
7. Prioritize sleep and stress management. Chronic stress and poor sleep don’t just affect your mood - they’re linked to higher blood pressure and inflammation. Prioritizing rest, practicing deep breathing, spending time outdoors, or carving out a few quiet minutes each day can help your heart recover and reset.
8. Bid tobacco farewell in every form. Smoking and tobacco use remain among the strongest risk factors for heart disease. The good news? Health benefits begin almost immediately after quitting, no matter how long you’ve used tobacco. Support and gradual progress can make a lasting difference.
9. Practice gratitude and positive connection. Emotional health matters, too. Studies link positive emotions (think: gratitude, optimism, and social connection) to better cardiovascular outcomes. Taking a moment to acknowledge what’s going well, connecting with others, laughing, or simply pausing to breathe can support both mental and heart health.

“Improving heart health isn’t about perfection - it’s about momentum. Every positive choice you make reduces risk and builds resilience over time.” – David W. Jones, II, MD - Cardiologist at Methodist Healthcare

Progress beats perfection

Your heart works for you around the clock. Showing it a little love in return doesn’t require drastic changes—just consistent, intentional steps in the right direction. Healthier 901 offers free resources, programs, and community support to help you turn these proven practices into lasting habits. Wherever you’re starting from, you don’t have to do it alone … and your heart will thank you for every step forward.