Preventive Cardiology Building A Healthy Heart
February is Heart Month, dedicated to raising awareness about cardiovascular disease prevention and empowering you to take steps toward a healthier heart with something called preventive cardiology.
Heart disease risk factors like high blood pressure, high cholesterol, and diabetes are common—but the good news is that 80-90% of heart disease is preventable with the right lifestyle choices. Here are five simple, effective preventive cardiology strategies to strengthen your heart and improve your overall well-being.
1. Move More: Exercise for a Strong Heart
Cardiovascular benefits of physical activity include lowering blood pressure, improving cholesterol levels, and reducing the risk of heart disease.
The American Heart Association recommends at least:
✔️ 150 minutes of moderate exercise per week (like brisk walking or swimming) OR
✔️ 75 minutes of vigorous activity per week (like running or cycling)
If structured workouts aren’t your thing, try small changes like:
- Taking the stairs instead of the elevator
- Parking farther from the store entrance
- Doing short bursts of activity throughout the day
Even 10-minute movement breaks can make a big difference in your preventive cardiology strategies!
2. Eat Smart: Fuel Your Heart with the Right Foods
The food you eat plays a huge role in your heart health. A heart-friendly diet includes:
✅ Healthy fats: Avocados, nuts, olive oil, and fatty fish
✅ Lean proteins: Beans, tempeh, tofu, and legumes
✅ Whole grains: Brown rice, quinoa, oats, and whole wheat bread
✅ Plenty of vegetables and fruits
If you’re looking for an evidence-based approach, a whole-food, plant-based diet, the Mediterranean diet, and the DASH diet are good options.
A kitchen clean-out can help you set up a heart-healthy space—check out my challenge here!
3. Manage Stress: A Calmer Mind, A Healthier Heart
Did you know that chronic stress raises your blood pressure and increases inflammation, both of which contribute to heart disease? Learning to manage stress effectively is a powerful tool for heart disease prevention programs.
Try these simple stress management and heart disease prevention techniques:
🧘 Deep breathing: Take five slow, deep breaths to calm your nervous system
🚶 Go for a walk: A 10-minute walk outside can lower stress hormones
🎶 Listen to music: Upbeat or calming tunes can shift your mood instantly
✍️ Gratitude practice: Write down three things you’re grateful for each day
Small daily habits add up to big stress relief over time! Get my download on How to Reduce Stress.
4. Prioritize Sleep: The Overlooked Key to Heart Health
Your body repairs and restores itself while you sleep, making 7-9 hours of quality sleep each night essential for heart health. Research links sleep and cardiovascular health, showing that poor sleep contributes to high blood pressure, obesity, and heart disease; so sleep is an important part of your preventive cardiology strategies.
To improve sleep:
🌙 Stick to a consistent bedtime and wake-up time
📵 Avoid screens and blue light at least an hour before bed
🍵 Sip a caffeine-free tea or practice relaxation techniques
If you’re waking up tired or frequently snoring, consider talking to your doctor about potential sleep disorders like sleep apnea, which can impact heart health. Get my download on How to Get Better Sleep.
5. Know Your Numbers: Track Your Heart Health
One of the best ways to prevent heart disease is to stay informed about your key health numbers:
✔️ Blood pressure: Ideal is below 120/80 mmHg
✔️ Cholesterol management for heart health: Aim for LDL (“bad” cholesterol) below 100 mg/dL
✔️ Blood sugar: A fasting blood sugar below 100 mg/dL is ideal
✔️ Resting heart rate: 60-100 beats per minute (lower is generally better)
Regular check-ups and heart disease risk assessment can help catch potential problems early, giving you the best chance for long-term heart health.
Final Thoughts: Protect Your Heart, Protect Your Future With Preventive Cardiology
Heart Month is the perfect time to prioritize your heart health and make small, impactful changes with preventive cardiology. The key to comprehensive heart disease prevention isn’t about drastic overhauls—it’s about small, consistent steps that add up over time.
Start today! Pick one habit to focus on this week and build from there. Your heart will thank you for it.
Finally, If you need more personalized guidance, schedule a free health consultation to see how I can help.
If you’re tired of the “conventional medical treatment” for heart disease (medications, surgeries and more), then you’ll want to learn if preventive cardiology is a good fit for you.
- People with a strong family history of heart disease
- People with uncontrolled cardiac risk factors such as high cholesterol, high blood pressure, diabetes, sleep apnea, or obesity
- People who have had a previous heart attack or stroke
- People who have been diagnosed with a heart condition and need help understanding their illness and want to avoid further problems
- People who are at risk for heart disease due to age, ethnicity, or other factors
- People with abnormal advanced lipid panels
- People with abnormal cardiac imaging results
- People interested in taking a proactive approach to their health
Preventive Cardiology
Your Partner In Proactive, Natural Heart Health Care For Lifelong Wellness.
If you’re tired of the “conventional medical treatment” for heart disease (medications, surgeries, and more), then you’ll want to learn if preventive cardiology is a good fit for you.
Excellent preventive cardiologist. If you have a family history of heart disease or have had issues in the past that haven’t been properly addressed, do not hesitate to contact her! – Andrea Van Note
Heart-Healthy Reading
Reach out to us with your questions via our contact form. We do our best to reply within 3 business days.
Yes, a monthly membership option is available for ongoing care.
The membership allows me to work closely with you to modify your cardiac risk factors.
Today’s technology makes it easy to see a telemedicine cardiologist.
We use a state-of-the-art video platform and digital technology to provide you with the same high-quality care you would receive in an in-person visit.
We follow a direct specialty care model, so the relationship is between the doctor and the patient, and no insurance is involved.
Often patients find that they save money paying the doctor directly without copays or deductibles.
Reach out to us with your questions via our contact form. We do our best to reply within 3 business days.
Dr Paeschke is wonderful! Having had a heart attack two years ago, it’s an amazing relief to have an ongoing relationship with a cardiologist who is responsive, patient and super knowledgeable.My prior cardiologist was the one who happened to be attending at the hospital. Perfectly competent but impossible to get any meaningful attention.It’s the opposite with Dr Paeschke and the way she’s set-up her practice. I feel very fortunate!
David, Nevada
I highly recommend Dr Tracy for all your cardiac issues. I found it very easy to get an appointment, no months long wait, both initially and for important follow up visits -which are enhanced through calls or on-line chats with her. It’s important to me that I communicate directly with my doctor, especially given the breadth and complexity of the issues that we discuss and this is always the case. While Dr Tracy’s focus is on prevention using the latest technology/devices/testing, my needs are immediate and I feel very confident they are met and we have the best plan going forward to address them.
Mark, Colorado
Dr. Paeschke is an excellent cardiologist. She is thorough and takes time with me as a patient. The appointment is not rushed and I feel very valued and cared for. I really like that she is close to me in Monument as well. I highly recommend Dr. Paeschke to anyone looking for a preventative cardiologist.
Sharon, Colorado
I have always appreciated Dr. Paeschke’s wisdom, care, and knowledge, ever since being referred to her in 2007. Since, I have found that her Heart Health Prevention and Wellness has helped me become my own advocate in all areas of health in my life provide for a defined lifestyle change. Thank you! Dr. Tracy
Abe, Colorado