If you’re at risk for heart disease—whether due to obesity, type 2 diabetes, high blood pressure, or high cholesterol—2025 could be the year you take control of your heart health. Here’s a startling fact to put things in perspective: every 33 seconds, someone dies from cardiovascular disease, making it the leading cause of death in the U.S.
But here’s the silver lining: you have the power to reduce your risk. Cardiovascular disease is largely preventable, and even small lifestyle changes can make a world of difference. Curious about the one habit that could transform your health? Keep reading.
The Habit a Cardiologist Wants You to Break Now
According to Dr. Melissa Tracy, MD, a cardiologist at Rush University Medical Center, the one habit she wishes everyone would stop in 2025 is simple yet powerful: laziness.
“Laziness leads to unhealthy weight gain, high blood pressure, high cholesterol, and diabetes,” Dr. Tracy explains. “It also contributes to poor self-esteem, depression, bad sleep, and unhealthy eating habits.”
Does it sound a bit harsh? Maybe. But the science doesn’t lie. Research shows that a sedentary lifestyle is a major contributor to heart disease. One study found that men who sat for more than 23 hours a week faced a 64–82% higher risk of dying from cardiovascular disease compared to their more active counterparts.
Another study published in Circulation Research reinforces this point: “Sedentary behavior and physical inactivity are among the leading modifiable risk factors worldwide for cardiovascular disease and all-cause mortality.”
So, what’s the solution? Start moving—and keep moving.
How Much Exercise Do You Actually Need?
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week. That’s just over 20 minutes a day, and it could drastically lower your risk of heart disease.
Dr. Tracy suggests choosing activities you genuinely enjoy:
- Walking around your neighborhood
- Dancing to your favorite tunes
- Biking through local trails
- Trying yoga or swimming
“Our bodies crave variety,” she says. “If you stick to just one exercise, you’re more likely to get bored and quit. Mix it up to keep things exciting!”
Want to make it even more fun? Bring a buddy. Whether it’s a family walk after dinner or a fitness class with a friend, exercising together keeps you motivated and turns movement into a shared experience.
Beyond Movement: Other Game-Changers for Your Heart
While staying active is critical, it’s just one piece of the puzzle. Dr. Mustali Dohadwala, MD, a cardiologist at Heartsafe Boston, stresses the importance of quitting smoking or vaping if you want to truly prioritize your heart health.
“Quitting smoking drastically reduces your risk of cardiovascular disease, type 2 diabetes, cancer, and chronic lung conditions,” he explains. “It also lowers your overall risk of death.”
Quitting isn’t easy, especially if you’ve been smoking for years. But it’s not impossible. Dr. Dohadwala recommends planning ahead to manage cravings. Chewing gum or sucking on hard candy can help distract you during those tough moments.
Behavioral health specialists can also provide tailored strategies to replace tobacco with healthier habits. Remember, changing your routines and seeking consistent support are vital to breaking the cycle.
Small Lifestyle Tweaks That Pack a Punch
Beyond staying active and quitting smoking, here are other heart-friendly habits to adopt in 2025:
1. Cut Back on Red Meat
Excessive consumption of red meat can contribute to high cholesterol and heart disease. Swap it out for lean proteins like chicken, fish, or plant-based options.
2. Say Goodbye to Soda
Even diet soda isn’t as innocent as it seems. Replace sugary drinks with water, herbal teas, or infused waters for a healthier alternative.
3. Manage Stress Effectively
Chronic stress takes a toll on your heart. Try mindfulness, meditation, or simply setting aside time each day to unwind.
4. Prioritize Sleep
Sleep isn’t just a luxury—it’s a necessity. Aim for 7–9 hours of quality rest each night to keep your heart functioning optimally.
Why 2025 Is the Perfect Time to Act
Change is never easy, but the benefits are undeniable. The habits you adopt today can prevent a heart attack tomorrow. Imagine feeling more energetic, confident, and in control of your health—not just for yourself but for your loved ones.
So, what will you do differently in 2025? Start small, stay consistent, and remind yourself that every step—no matter how small—is a step toward a healthier, longer life.
The power is in your hands. Make 2025 your healthiest year yet.
