Cascadia Pharmacy Group

A group of independent pharmacies elevating integrity and patient-centered care in their communities.

5 Heart-Healthy Habits Every Pharmacist Should Know & Share

5 Heart-Healthy Habits Every Pharmacist Should Know & Share

by |

Author: Megan Schwan, PharmD Candidate, Oregon State University

As pharmacists, you’re often the first point of contact for patients seeking advice on their health. February just marked Heart Health Month, but prioritizing heart health is important year-round. This article offers practical, expert-backed tips for improving heart health that you can share with your patients or even apply in your own life. Whether you’re recommending small changes or encouraging someone to start fresh, these five, research-supported strategies can make a meaningful difference for anyone looking to take control of their heart health. 

1. Smoking Cessation: Kick the Habit for a Healthier Heart

Smoking is one of the most preventable risk factors for heart disease. It damages blood vessels, increases blood pressure, raises cholesterol, and makes the heart work harder. In fact, smokers are twice as likely to have heart disease compared to non-smokers (CDC, 2020). The good news? Quitting smoking significantly reduces your risk of heart disease—within just one year, your risk of heart attack is cut in half (American Heart Association, 2020).

If you’re looking to quit smoking, your pharmacist can be a valuable resource in finding the right smoking cessation option for you. Here are some examples that you can ask for more information about: 

  • Nicotine patches, gum, or lozenges are effective ways to reduce cravings and withdrawal symptoms. 
  • Prescription medications can help reduce the urge to smoke and make cigarettes taste less appealing. 
  • Support programs and mobile apps can keep you motivated as you work toward becoming smoke-free. 

2. Exercise: Move to Improve Your Heart Health

Regular physical activity is one of the best things you can do for your heart. Studies show that exercise helps lower blood pressure, reduce cholesterol, improve circulation, and maintain a healthy weight—all of which are essential for cardiovascular health. The American Heart Association (2020) recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, along with muscle-strengthening exercises.

Start small and build gradually—don’t overwhelm yourself. Even a brisk 30-minute walk a few times a week can make a huge difference. Your pharmacist can help you understand potential medication interactions that could affect your physical activity, especially if you’re taking blood pressure or heart medications, so be sure to consult your pharmacist! 

Examples:

  • Walking: Try 30 minutes a day, break it into 10-minute intervals if necessary.
  • Cycling: Both outdoor biking and stationary cycling are great cardio options.
  • Strength Training: Simple bodyweight exercises like squats or push-ups can strengthen your heart and muscles.

3. Diet: Fuel Your Heart with the Right Foods

What you eat plays a significant role in your heart’s health. A heart-healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3 fatty acids. Research has shown that a diet rich in these nutrients helps lower cholesterol, manage blood pressure, and reduce inflammation—all of which are essential for preventing heart disease (American Heart Association, 2020). 

So, how can you start?  Start by focusing on incorporating more whole foods into your diet and cutting back on processed and fatty foods. If you’re unsure about making dietary changes, a referral to a dietitian might be helpful for personalized meal planning.

  • Eat More Fiber: Include foods like oats, beans, lentils, and vegetables.
  • Healthy Fats: Choose sources of Omega-3s like salmon, flaxseeds, and walnuts 
  • Limit Salt and Processed Foods: Cutting back on salt can help lower blood pressure. Opt for fresh or frozen fruits and vegetables instead of canned varieties.

4. Regular Check-Ups: Stay on Top of Your Heart Health

Regular check-ups with your healthcare provider help identify any early signs of heart disease, such as high blood pressure, high cholesterol, or diabetes. Early intervention can prevent more serious problems down the road. A 2021 study published in JAMA showed that routine screenings for cholesterol and blood pressure can decrease the risk of heart attacks and strokes by 20-30%.

Make it a habit to have regular check-ups with your primary care provider and discuss your heart health. Your pharmacist can also help by checking your blood pressure and offering advice on medication adherence if you’re prescribed treatments like blood pressure-lowering medications or cholesterol drugs. Don’t wait until symptoms appear—prevention is key.

  • Blood Pressure Monitoring: Aim to get your blood pressure checked at least once a year, or more frequently if you have high blood pressure or other risk factors. 
  • Cholesterol Tests: Have your cholesterol levels checked at least every 4-6 years, or more often if you’re at higher risk for heart disease. 
  • Diabetes Screening: Regularly monitor your blood sugar levels, especially if you have a family history of diabetes. 

5. Getting Enough Sleep & Managing Stress: Balance Your Mind and Body

 Both stress and poor sleep are linked to heart disease. Chronic stress raises cortisol levels, which can increase blood pressure and lead to unhealthy habits like overeating or smoking. Lack of sleep also contributes to high blood pressure and risk of heart disease. A 2022 study found that insomnia increases the risk of heart disease by 45%. The study also showed that individuals with sleep disturbances are more likely to experience poor cardiovascular outcomes.

Aim for 7-9 hours of quality sleep per night and develop strategies to manage stress. Talk to your pharmacist about whether any of your medications could impact your sleep or stress levels. There are also non-pharmacological ways to manage stress, like mindfulness, deep breathing, and relaxation techniques that your pharmacist can guide you through.

  • Sleep Hygiene: Stick to a regular sleep schedule, create a relaxing bedtime routine, and reduce screen time before bed. 
  • Stress Management: Practice deep breathing exercises or try progressive muscle relaxation to reduce stress. 
  • Mindfulness: Consider trying meditation apps, yoga, or journaling to help manage daily stress.

Resources:

Centers for Disease Control and Prevention (CDC) – Smoking & Heart Disease 
Link: https://www.cdc.gov/tobacco/about/cigarettes-and-cardiovascular-disease.html?CDC_AAref_Val=https://www.cdc.gov/tobacco/basic_information/health_effects/heart_disease/index.htm

American Heart Association (AHA) – Smoking and Heart Disease 
Link:https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco

American Heart Association (AHA) – Physical Activity and Your Heart 
Link: https://www.heart.org/en/healthy-living/fitness/fitness-basics

PubMed – The Effects of Insomnia and Sleep Loss on Cardiovascular Disease  – “The Effects of Insomnia and Sleep Loss on Cardiovascular Disease.” PubMed. National Library of Medicine, 2022. https://pubmed.ncbi.nlm.nih.gov

JAMA Network (2021) – Screening for Heart Disease Risk 
Link: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2820721

American Heart Association (AHA) – Healthy Eating for a Healthy Heart 
Link: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart