Steps to a healthier heart

Small Steps to a Healthy Heart

Celebrating American Heart Month

While that box of chocolates can be sweet, February is more than Valentine’s Day and heart-shaped cards. It’s also American Heart Month, a time to shine a spotlight on heart health and well-being and the professionals who have helped us significantly progress as a culture in reducing heart issues. Cardiovascular care professionals and others on the front lines of heart health are the unsung heroes who work diligently to promote heart health and well-being in our communities. We’re proud to have them as part of our Equiliem team!


In addition to medical treatment and the care of professionals, awareness campaigns, advancements in medical research, and greater access to heart-healthy information have all contributed to positive changes. Lifestyle choices are becoming more heart-conscious, with many embracing healthier diets, regular exercise, and stress management. These collective efforts are steering us toward a future where heart-related problems become rarer than in the past, and individuals of all ages can enjoy a heart-healthy, vibrant life in the long run.


How can you Sustain a Healthy Heart?  

Let’s take a page from one of the experts in leveraging small steps to create systems that lead to success, James Clear. James Clear puts it this way, “You do not rise to the level of your goals. You fall to the level of your systems.” Perhaps it’s worth considering the habits that comprise an “ecosystem” of health.


Seven Habits to Sustain Heart Health

  1. Prioritize Physical Activity:James Clear’s philosophy of small steps leading to significant changes aligns perfectly with our first habit. Incorporating physical activity into your daily routine doesn’t mean committing to grueling workouts. Start with a 10-minute walk during your lunch break or take the stairs instead of the elevator. These small, consistent efforts add up and make a big difference in the long run.
  2. Choose Heart-Healthy Foods:Choose a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Minor adjustments like swapping sugary snacks for nuts or opting for water over sugary beverages can become part of your daily system for better heart health.
  3. Stay Hydrated:“Water is the driving force of all nature,” Leonardo da Vinci once noted. Ensuring you stay hydrated is a simple yet essential habit for heart health. Keep a water bottle at your desk or set reminders on your phone to sip water regularly throughout the day.
  4. Manage Stress: Chronic stress can affect your heart. Implement stress-reduction techniques such as deep breathing, meditation, or short breaks during the workday to clear your mind. Consistency in managing stress is critical to long-term heart health.
  5. Get Regular Check-ups:“Don’t let yesterday take up too much of today,” says Will Rogers. Regular health check-ups allow you to stay proactive about your heart health. Early detection and prevention can make a significant difference in your overall well-being.
  6. Prioritize Sleep:Adequate sleep is vital for a healthy heart. Aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep schedule and creating a relaxing bedtime routine are small but practical steps toward better sleep and heart health.
  7. Connect and Socialize:In the words of Margaret Thatcher, “No one would remember the Good Samaritan if he’d only had good intentions.” Similarly, having good intentions about heart health is essential. Still, it’s equally important to connect with others who share your goals. Surround yourself with a support system that encourages and motivates you to maintain your heart-healthy habits.


As we recognize American Heart Month, remember that it’s not about making grand gestures but about incorporating small, sustainable habits into your daily life. James Clear reminds us, “You do not rise to the level of your goals. You fall to the level of your systems.” So, build your systems on these seven simple habits for a healthier heart. Over time, these small steps may significantly improve your heart health and overall well-being.

About Equiliem

Equiliem ( believes in empowering success. It’s our job to cultivate relationships that connect people and employers in a way that is inclusive, intelligent, and allows both to thrive. 

Across the U.S., leading companies in healthcare, government, light industrial manufacturing, professional services, and energy rely on us for their workforce solutions. Our recruiting and HR services include contract and direct hire staffing, Payrolling/EOR, Independent Contractor Compliance, and Managed Services.

Since 1995, we’ve helped shape our industry. Today, we continue to research, ask questions, and continuously enhance the candidate journey and client experience.