When it comes to building a healthier heart, a few small, consistent habits can make a big difference. Cardiologists at White Plains Hospital Physician Associates’ newest practice in Yorktown Heights share simple, realistic tips to help you care for your heart every day.
❤️ Start small.
If you’re trying to cut back on soda, don’t feel like you have to quit cold turkey. Just start by having one less a day. After a bit, try going every other day. You might be surprised how quickly you stop missing it. ─ Dr. Ricardo Esquitin
❤️ Give yourself a gentle nudge toward bedtime.
Your body loves a consistent routine, and needs 30-45 minutes to unwind for restful sleep. Try reading a book you love, taking a warm shower, or just slowing things down. ─ Dr. Howard Tarkin
❤️ Make exercise fun.
Watch your favorite show while you’re on the bike or save a great podcast for your daily walk. Over time, you may even start to look forward to exercising! Plus, just 10-15 minutes of walking daily can help lower your heart disease risk. ─ Dr. Frank Dorsa
❤️ Turn your walks into catch-up time.
Grab your partner, your child, a friend, or even your phone and chat while you walk. It is an easy way to sneak in steps while connecting with others. ─ Dr. Glenn Hamroff
❤️ Add just one more fruit or veggie a day.
Toss some berries on your breakfast, grab an apple for the road, or throw a handful of spinach into dinner. Every little bit helps! ─ Dr. Alan Slater
❤️ Keep healthy food within reach.
Put a bowl of fruit on the counter or keep nuts and cut veggies at eye level — you’re 2–3x more likely to choose them. Convenient healthy options make it easy to snack well without thinking. ─ Dr. Craig Hametz
❤️ Take tiny movement breaks.
Every hour or so, stand up, stretch, or walk for a minute. These quick resets help your circulation and keep long sitting periods from weighing on your heart. ─ Dr. Robert Pilchik
❤️ Make healthy swaps.
Trade white bread, pasta, and rice for whole-grain versions. They’re packed with fiber, which helps with cholesterol and keeps you feeling full. ─ Dr. Matthew Fanous
To make an appointment at WPHPA Hudson Valley Cardiology Group, visit WPHPA.org or call 914-849-3300.
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