Simple Yet Powerful Habits to Keep Your Heart in Peak Condition

19. Cooking with Heart-Healthy Oils

The type of fat you consume matters. Replacing saturated fats with unsaturated fats—especially monounsaturated and polyunsaturated fats—can improve cholesterol levels and reduce heart disease risk. Olive oil, avocado oil, and flaxseed oil are excellent choices for cooking and drizzling. Even better, use oils that are cold-pressed and minimally processed. Avoid trans fats (often found in baked goods and margarine) and limit highly processed seed oils. Upgrading your cooking oils is a simple yet impactful step toward a healthier heart.

20. Cultivating a Consistent Sleep-Wake Rhythm

While getting enough sleep is crucial, the consistency of your sleep schedule matters just as much. Irregular sleep patterns and frequently changing bedtimes have been linked to higher risks of heart disease, even in those who get the recommended 7–9 hours. Try to go to bed and wake up around the same time every day, including weekends. Creating a steady rhythm helps regulate your body’s circadian clock, which in turn influences blood pressure, heart rate, and inflammation levels. A regular sleep routine is one of the most underrated heart health hacks.