Mon, Feb 16, 2026 at 12:00 AM

Small Daily Habits Can Make a Big Difference for Your Heart

Heart disease remains one of the leading causes of death in the United States, but the good news is that many risk factors are within our control. During Heart Health Month, we spoke with three local healthcare professionals — Dr. Amanda Storey of Grant Primary Care, Dr. Paul Morris of Albertville Primary Care, and Marshall Medical Centers Registered Dietitian Allison Sisk — about what people can do every day to protect their hearts.

Build a Heart-Healthy Lifestyle

Dr. Amanda Storey says the foundation of heart health starts with daily habits — especially nutrition.

“Daily nutrition is number one,” Storey said. “An eating pattern that is full of fiber, antioxidant foods, whole grains, and minimally processed foods is key.”

Both Dr. Storey and Registered Dietitian Allison Sisk recommend a Mediterranean-style eating pattern for heart health. This approach emphasizes fruits and vegetables, whole grains, nuts and legumes, lean proteins like fish and poultry, and heart-healthy fats from foods such as olive oil, avocados, nuts, and seeds. Sisk adds that low-fat dairy options and limiting red meat can also help reduce saturated fat intake.

“Combination approaches work best,” Sisk said. “Daily physical activity paired with a diet focused on whole foods, lower sodium, and healthier fats can make a real difference.”

Foods that increase the risk of heart disease tend to be high in saturated fats, trans fats, sodium, and added sugars. Sisk warns that processed meats, fried foods, certain packaged baked goods, sugary drinks, and high-sodium convenience foods can quietly increase heart disease risk over time.

“Overconsumption of heavily processed foods puts you at higher risk for cardiovascular disease, diabetes, obesity, and even some cancers,” she said.

Movement Matters — and It All Counts

Physical activity is another pillar of heart health. Dr. Storey encourages people to move throughout the day and avoid sitting for long periods.

“Any type of functional movement that gets your heart rate up will strengthen your heart and lead to better overall health,” she said.

The general recommendation is 150 minutes of moderate-intensity activity per week — about 30 minutes a day, five days a week. Sisk, along with Dr. Storey, encourages including muscle-strengthening activities at least twice a week, such as squats, lunges, or light weight training.

For people with busy schedules, Dr. Paul Morris suggests building activity into existing routines.

“If you’re taking your kids to practice or after-school activities, that’s a great time to walk while you wait,” Morris said. “If you feel like you don’t have time, try getting up early. No one is calling you at 5 a.m., and that time can be yours.”

Drs. Morris and Storey both stressed the smallest step can be huge.

“Choosing a parking spot further away from the door at the grocery store or making laps around your house during a commercial break on your show gets you moving,” Storey said.

Sisk also recommends “exercise snacking” — breaking exercise into smaller chunks, such as three 10-minute brisk walks throughout the day.

Manage Stress, Sleep, and Risky Substances

Stress has a powerful impact on heart health. Dr. Morris explains that high stress raises cortisol levels, which can lead to poor sleep, increased cravings for unhealthy foods, and less motivation to exercise.

Finding ways to relax — whether through hobbies, spending time with family and friends, walking outdoors, or connecting with nature — can help protect the heart. Dr. Storey also emphasizes the importance of social connection.

“By nature, we are social creatures,” she said. “Walking with a friend or even calling someone on the phone helps lower stress and supports heart health.”

Dr. Morris highlights the importance of sleep.

“Getting six hours or more of sleep is recommended. Your heart needs recovery time. Blood pressure naturally drops while you sleep, and your heart and arteries need that break,” he said.

Both doctors caution against tobacco use, excessive alcohol, and too much caffeine, all of which can strain the heart.

Know the Warning Signs

Chest pain is the most recognized sign of heart trouble, but both physicians say there are other symptoms people should not ignore.

Dr. Storey says early warning signs can include becoming more short of breath with activity, feeling unusually sweaty or nauseated during normal tasks, or experiencing chest tightness at rest or with exertion.

Dr. Morris adds that fatigue and reduced endurance can also be red flags.

“If you feel like you can’t go as far as you used to, that’s a sign to talk to your doctor,” he said.

Dr. Morris warned that women may experience more subtle symptoms.

“Females can have nausea, upset stomach, or reflux instead of classic chest pain,” Morris said. “When a woman comes in with unexplained nausea, my ears perk up because I don’t want to dismiss something that could be heart-related.”

Know Your Numbers

Routine checkups are critical, even if you feel healthy. Some heart risks are silent.

Dr. Morris encourages patients to know two key numbers: blood pressure and cholesterol.

“High blood pressure is often called “the silent killer” because it usually has no symptoms,” he said. “Cholesterol levels are also important, as plaque can begin building in arteries as early as age 18.”

The American Heart Association explains that high LDL (“bad”) cholesterol and low HDL (“good”) cholesterol increase the risk of heart disease and stroke. Their message is simple: “Check, change, and control.”

Lifestyle Medicine and a New Community Program-Walk With a Doc

Dr. Storey recently became board certified in Lifestyle Medicine, a specialty focused on treating and preventing chronic disease by addressing its root causes.

“Lifestyle medicine helps patients change habits to treat, prevent, or even reverse conditions like heart disease, high blood pressure, and high cholesterol,” she said. “That’s truly why I went into medicine.”

Dr. Storey and Marshall Medical Centers have partnered with Walk With a Doc, a nonprofit founded in 2005 by cardiologist Dr. David Sabgir.

The program combines light exercise, social connection, time in nature, and free health education.

“Walk With a Doc gives me the opportunity to take a community approach,” Storey said. “It will be once a month, open to everyone for free. We welcome children, grandparents, and even pets.”

Each event begins with a short health topic, followed by a walk at each participant’s own pace.

“It targets multiple areas that improve heart health — physical activity, stress reduction, and social connection,” Storey said.

The first Walk With a Doc event is coming this April. For details, follow Marshall Medical Centers on social media or visit mmcenters.com.

A Heart-Healthy Takeaway

According to all three experts, there is no single magic fix — but small daily choices add up. Eating more whole foods, moving regularly, sleeping well, managing stress, and staying connected to others can significantly lower your risk for heart disease.

This Heart Health Month, the message is clear: your heart responds to how you treat it every day — and it’s never too late to start. Because taking care of your ticker today means more tomorrows with the people you love.