5 Tiny Habits That Make a Big Difference

Whether you’ve been diagnosed with high cholesterol or high blood pressure—or simply want to support your heart health—it’s never too early to make heart-smart choices. While it can be tempting to overhaul your entire routine, dramatic changes often aren’t sustainable. “Heart health is less about dramatic overhauls and more about the small, consistent decisions we make each day,” says Aubrey J. Grant, M.D. FACC, a cardiologist specialized in treating athletes. The good news: just a few small changes can add up to gradual improvements in heart health over time. Here are five tiny, evidence-backed habits dietitians and cardiologists recommend you start today.

1. Swap One Sugary Drink a Day for Water

Sugar-sweetened beverages—like soda, lemonade, sweetened teas, energy drinks and some fruit juices—are a major source of added sugars in the American diet. Research shows that these sugary drinks are linked with higher rates of cardiovascular health issues, including high triglycerides, stroke, and heart attack. Interestingly, the negative health effects appear greater for sweetened drinks than other sources of added sugar, like pastries.

“Water hydrates and promotes better cardiovascular health, while sugary drinks can increase heartbeat irregularities like atrial fibrillation, and increase risk of type 2 diabetes and metabolic syndrome,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, who specializes in seeing clients managing heart conditions.

So, she recommends swapping just one sugar-laden drink for water each day, which “helps reduce heart disease risk by preventing blood sugar spikes, lowering inflammation and supporting healthy circulation,” she says. For example, replacing one can of cola with water cuts about 36 grams of added sugar—a substantial 72% of the daily value!.

2. Rethink Your Mid-Afternoon Snack

Instead of snacking on chips, cookies or sugary cereals, grab a handful of nuts like almonds, walnuts or pistachios. “Replacing refined carbs with heart-healthy fats from almonds, walnuts, or pistachios can lower LDL cholesterol and improve vascular function. It’s a small dietary shift with big preventive power,” says Grant. Just be sure to choose low-sodium or unsalted options for maximum heart-health benefit.

If you typically turn to an extra cup of coffee in the afternoon, your body may actually need nourishment instead of caffeine. “Coffee can spike heart rate and increase cortisol, so replacing it with a wholesome snack not only keeps your energy stable but also provides nutrients that support cardiovascular health,” says Routhenstein. “Choosing an apple and some nuts can provide antioxidants like quercetin that lower inflammation and blood pressure,” she adds.

3. Stand Up Once an Hour

Ever find yourself sitting at your desk or lying on the couch only to realize it’s been hours since you stood up? If so, you’re definitely not alone. But too much sedentary time can negatively affect your cardiovascular health, even if you exercise regularly. “Sitting for prolonged periods increases cardiovascular risk, even in active individuals. Standing for just 1–2 minutes each hour can improve blood flow, support insulin sensitivity, and reduce vascular stiffness,” says Grant. 

If you can sneak in a walk, even better. Research shows light-intensity walking offers even more benefits for metabolic health. To help make it a habit, consider setting an hourly reminder on your phone or smartwatch.

4. Go to Bed 15 Minutes Earlier

Most adults need 7 to 9 hours of sleep each night to support their overall well-being. If that feels out of reach, start small.  “Getting just 15 extra minutes of sleep each night can make a real difference for your heart health, helping to regulate blood pressure, reduce inflammation and lower stress hormones like cortisol,” says Routhenstein. “Quality sleep helps balance satiety hormones like leptin and ghrelin, which are key for weight management, blood sugar control, and cardiometabolic health.”

5. End the Day With Gratitude

Believe it or not, the American Heart Association recommends cultivating gratitude for heart health—and for good reason. Practicing gratitude regularly may help you sleep better and reduce stress, which helps lower blood pressure. “Stress can have negative effects on your cardiovascular system, so reframing a mindset of gratitude at the end of the day helps reduce the harmful effects of stress on the heart,” says Routhenstein. 

To build the habit, try tying it to an existing routine, like brushing your teeth or making dinner. Not sure where to start? Start by appreciating small things—like a delicious meal, a kind conversation, the people you cherish in life or a quiet moment to yourself. It’s a practice that can become easier over time!

How to Make Small Habits Stick

• Pair them with an existing routine. Adding new habits within existing ones—like brushing your teeth, driving to work, walking your dog or cooking dinner—can help them stick. For example, try adding a walk after lunch, standing up during a commercial break or writing down what you’re grateful for before bed. “By anchoring physical activity to your daily routines, it becomes easier to make exercise a consistent habit.”
• Invite others to join you. Having an accountability partner can make habits more fun and sustainable. This might mean having coworkers join you in standing up throughout the day, having your whole family share something they’re grateful for at the dinner table, or asking if your partner wants to join you in getting to bed earlier.
• Avoid an all-or-nothing mindset. Many people get caught up in all-or-nothing mindsets when it comes to health—going to the gym daily or not at all, diligently tracking their food intake or paying no mind to nutrition. However, trying to do everything perfectly can actually make it harder to stick to habits in the long run. Small, consistent steps add up and lead to big changes over time. Maybe 15 minutes of earlier sleep becomes 30, then an hour. Maybe you drink soda only on special occasions. And if you miss a day? Just pick up again tomorrow.

Our Expert Take 

Taking care of your heart health doesn’t have to mean changing everything overnight. Small changes can make a big difference in your blood pressure, cholesterol and cardiovascular risk. And chances are they’ll be more sustainable than a complete rewrite of your wellness routine. 

Dietitians and cardiologists recommend starting with things like swapping water for soda, snacking on nuts, standing up every hour, sleeping a little more and practicing gratitude. Start small, pair new habits with existing ones, and, when possible, bring loved ones along for the journey. Your heart will thank you.