The #1 New Year's Resolution Cardiologists Always Make—and How They Stick to It
Heart and stethoscope
If you're still looking for New Year's resolution inspiration to get healthy, cardiologists have some suggestions on how to make resolutions that you'll stick to—and that will make you feel better than ever in several ways.
Whether you're trying to increase your treadmill mileage, fill out your favorite jeans, feel more energy or just enjoy life a little more, this key New Year's resolution from cardiologists will make your heart happy.
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Cardiologists' No. 1 New Year's Resolution
When making New Year's resolutions, cardiologists focus on the "three Ms," which they aim to incorporate into their lives daily: movement, moderation and mindfulness, Dr. Rigved V. Tadwalkar, MD, a board-certified cardiologist at Providence Saint John’s Health Center in Santa Monica, California, tells Parade.
A holistic approach that covers all of these will make each of them more attainable, and you'll see and feel the results in spades.
Related: The No. 1 Sign That Someone Has a Healthy Heart, According to Cardiologists
Movement
If your New Year's resolution is to work out more, know that you don't need to become a full-blown gym rat to see benefits—though if that's your thing, more power to you!
"Regular exercise, even just brisk walking, is a no-brainer for heart health," Dr. Tadwalkar says. "Exercise enhances cardiovascular fitness, improves blood circulation, augments insulin sensitivity and helps manage weight, thereby reducing the risk of heart disease."
When it comes to exercising, Dr. Tadwalkar recommends tracking your progress with fitness trackers or apps. (Some apps gamify the process, which can also provide extra motivation for you.) If you're walking or running for your movement goals, a pedometer can be a great tool to ensure you're getting the steps you need daily.
Finding your workout niche can take some trial and error, so give yourself some grace and take your time discovering what exercises make you the happiest. Some extroverts may like group activities like classes, while introverts may find that activities like cozy cardio are their favorites. The best exercises and workouts for you are the ones you'll actually do.
Working out with a friend or while watching your favorite show or listening to a riveting podcast can also help you reach your goals and make exercise feel less like a chore and more like something you can look forward to each day.
Related: 30 Best Cardio Exercises and Workouts
Moderation
You don't have to completely cut out all of your vices, whether you're a sweet tooth or into more savory snacks, or love a good glass of wine. You should, however, make sure that your occasional treats are just that—occasional. If they aren't, they become full-blown bad habits.
"My own resolution regarding my health this year is to lose 15 pounds," Dr. Cheng-Han Chen, MD, board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California, says. "To accomplish this, I will need to cut out half of the sweets in my diet. (This has the added benefit of helping with blood sugar control.)"
That said, one vice you should cut completely? Smoking, vaping or anything else tobacco-related. Your heart, lungs and complexion will thank you (and your hair, clothes, car and home will smell a lot better too).
Related: The Biggest Barrier to a Heart-Healthy Diet
Mindfulness
This resolution is personal for Dr. Tadwalkar.
"While my work focuses on keeping others' hearts ticking, my resolution this year isn't fully cardio-centric. It's actually about mindfulness and stress management," he says. "Witnessing the toll that the constant pressure of stress takes on my patients' hearts first-hand has prompted me to prioritize my own mental well-being. I plan to better incorporate meditation and spend more time in nature, both of which are highly proven stress-busters that ultimately strengthen cardiovascular health. These practices will complement more conventional elements, such as a healthy diet and an exercise routine, in nurturing a holistic approach to well-being."
Related: How Much Stress Impacts Your Blood Pressure—and What You Can Do About It
How to Stick to Your New Year's Resolutions for Your Health
"Sticking to personal resolutions, especially when it comes to heart health, requires a blend of commitment and practical strategies," Dr. Tadwalkar says. "It is important to make your resolutions not just goals, but ultimately, ingrained habits." Here are the best ways to do that.
Related: The Best Workout for Heart Health, According to Cardiologists
Be specific
Dr. Chen advises that narrowing down your specific goals can help you track your progress and make you more likely to keep your resolutions.
"I recommend resolutions that have well-defined goals that are realistic. For instance: 'lose 20 pounds,' rather than 'lose weight,'" he explains. "That will give someone an achievable target that they can reach if they come up with a plan and work at it."
Related: Mouthwatering Foods That Are Heart-Healthy
Make a plan
You know the old adage "If you fail to plan, you plan to fail?" It's cliché because it's true.
"This would include the specific details on how to move toward the goal line," Dr. Chen says. "By breaking the plan down into smaller steps, you can give yourself boosts of confidence by achieving the smaller goals on the way to the ultimate goal."
Related: The Worst Habit for Heart Health, According to Cardiologists
Meal prep
Use a free weekend afternoon to prep some meals for the coming week. You'll slip not into temptation if you have a healthy option at the ready when a craving strikes—and you'll probably save money you'd otherwise spend on takeout that you can use toward other things.
Related: Exactly What You Can Eat on the Mediterranean Diet
Start small and build on your successes
Starting with smaller goals that you can achieve can inspire you to do more, creating a snowball effect that will make you feel good inside and out.
"For example, instead of 'never eat dessert again,' consider two healthy treats weekly," Dr. Tadwalkar says. "This approach makes the transition more manageable and sustainable."
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Rely on your support system
Whether it's finding a pal to work out with or just having a confidante throughout your journey, the people who love you will be happy to help you keep your New Year's resolutions.
"Involve and publicize your resolution to your friends and loved ones," Dr. Chen says. "They can help keep you motivated and accountable throughout the process."
Related: The Single Best Habit to Improve Your Heart Health, According to Cardiologists
Celebrate your wins in healthy ways
Whenever you hit a milestone on your journey, treat yourself—but not in a way that will hinder your progress or send you backsliding into bad habits.
Dr. Tadwalkar recommends opting for non-food rewards, like treating yourself to a streaming subscription or enjoying a massage. Other options can be mani-pedis, a good book, a bubble bath, video games or any other indulgence in a passion you may have: Into interior decorating? Get those cute throw pillow covers you've been eyeing. Like knitting? Treat yourself to some new needles. Give yourself some time to work on that LEGO Millennium Falcon. The opportunities are endless once you know how to look for them.
Related: 7 Lifestyle Changes for a Healthier Heart
Don't beat yourself up if you mess up
If you skip a workout, miss a therapy session or overindulge at dessert, or even just don't make progress as fast as you'd like, don't let it send you spiraling into nihilism. Accept that you're human and get back on the bike.
"View your slip-ups as learning opportunities instead," Dr. Tadwalkar says. "Adaptability is of high value when sticking to resolutions. If you encounter challenges, reassess your goals and make realistic adjustments. Progress, not perfection, is the goal. Everything adds up in the end." Preach!
Next, 12 Warning Signs of an Unhealthy Heart
