New Year, New Heart: 7 Resolutions for a Healthier Cardiovascular System

Now that 2026 is officially here, cue up the “New Year, New Me” vibes.

This year, though, we’re putting a spin on it: “New Year, New Heart” because your heart deserves to be at the top of your resolutions.

Heart disease remains the leading cause of death in America. The reality is that one person dies from cardiovascular disease every 34 seconds. Not only that, but millions of people have conditions, like high blood pressure and high cholesterol, that increase their risk of coronary artery disease.

But the good news is that many of the biggest risk factors are preventable.

Dr. Henock Saint-Jacques and his team of experts at Harlem Cardiology believe small, consistent changes can create big improvements in your cardiovascular health.

So, in the spirit of heart-friendly changes that can reduce your risk of heart disease, here are seven resolutions to consider for a healthier cardiovascular system.

Resolution #1: Move your body every day

You don’t need a perfect gym routine. But you do need to move.

The American Heart Association recommends that most people get at least 30 minutes of moderate activity most days of the week. That’s the equivalent of 150 minutes (or more!) of exercise. You can get even more health benefits, though, if you crank this up to 300 minutes each week.

Brisk walking, dancing, biking, or even cleaning the house with purpose all get your heart pumping and strengthen your cardiovascular system.

To turn this into an actionable resolution, give yourself a weekly exercise goal and track it. For example, your resolution might sound like “I will exercise 200 minutes each week and will track the activity on my smartwatch.”

Resolution #2: Clean up your diet

What you eat (and what you don’t eat) can have a big impact on your cardiovascular system.

Nourish your body with foods that support strong arteries and healthy cholesterol levels. This includes fresh fruits, vegetables, 100% whole grains, lean proteins, nuts, and omega-3-rich foods like salmon.

Limit or cut out ultra-processed foods and foods high in added sodium. Too much sodium can contribute to high blood pressure, while ultra-processed foods increase your risk of cardiovascular disease.

When you turn this into a resolution, you might say, “I will follow the DASH diet” or “I will get the recommended number of fruits and veggies each day.” Make sure your resolution is clear and attainable.

Resolution #3: Get the recommended hours of sleep each night

Good sleep isn’t optional, nor is it just for “beauty sleep.” Your heart depends on you getting good, quality sleep each night. Poor sleep increases inflammation, blood pressure, and stress hormones, all of which strain your heart.

Make it a resolution and plan to get between seven and nine hours of restful sleep each night.

Resolution #4: Manage your stress before it manages you

Chronic stress triggers hormonal changes that tighten your blood vessels and raise blood pressure. Make stress reduction part of your daily routine: breathing exercises, stretching, meditation, journaling, hobbies (like crochet), or even short “unplugged” breaks throughout your day.

Resolution #5: Know your numbers (and learn to track them)

Awareness is the first step in prevention. Make 2026 the year you stay up-to-date on your blood pressure, cholesterol, triglycerides, blood sugar, and weight. Regular checkups help you spot risks early and make informed decisions about prevention.

Tip: Keep a journal and track your numbers throughout 2026.

Resolution #6: Quit smoking for good

If you're still struggling with smoking or vaping, you’re not alone. It’s one of the most important habits you can change for heart health. Within 24 hours of quitting, your risk of a heart attack lowers. Within just weeks of quitting, your circulation improves, and your heart begins to repair itself.

Resolution #7: Keep up with your cardiology appointments

Heart health isn’t a DIY project. Whether you’re managing high blood pressure, recovering from a cardiac event, or simply wanting to prevent issues, partnering with Dr. Saint-Jacques can help you stay on track.

Regular follow-ups allow our care team to adjust medications, monitor progress, and catch any problems early.