5 Steps to Protect Your Heart

Heart disease does not start overnight. It builds slowly through everyday habits. The good news is this: simple changes can make a real difference. With the right support, you do not have to do it alone. 

At Covenant Health, our care teams help people across our communities take steady, achievable steps toward a healthier heart. From routine checkups to long-term support, we are here for every stage of your journey. 

Step 1: Start With What You Know 

A heart-healthy life begins with good information. 

“The first step in improving your heart health is a visit to your primary care provider,” states Vicki Cornelius, Covenant Health’s Covenant Health Claiborne chief nursing officer. “That visit gives you a clear picture of where you are today.”  Your provider checks basics like blood pressure, cholesterol and blood sugar. These numbers help guide safe next steps. 

Before starting a new workout or diet, it’s important to know your starting point. Covenant Health providers take time to listen, explain results and answer questions in plain language.  

Step 2: Make a Simple Plan That Fits Your Life 

After testing, your provider helps you build a plan that works for you. For many people, that plan starts with healthier food choices and movement. 

Most people need to start with eating more balanced meals and being more active. That does not mean strict rules or extreme changes. It means better choices, one meal and one day at a time. 

One trusted guide is the American Heart Association’s Life’s Essential 8, which focuses on daily habits and key health factors. Your Covenant Health provider can help you understand how these ideas apply to your life, your age, and your goals. 

Step 3: Changing Habits 

Healthy eating does not have to be complicated. Start small. 

“Portion control, eating more fruits and vegetables and less sweets is the way to start,” Kim Large, Claiborne dietary manager suggests. “Many people also benefit from the Mediterranean-style way of eating, which focuses on plant-based foods and healthy fats.” 

Movement is just as important. Even a daily walk for 15 minutes is a great start. Walking helps fight the effects of too much sitting and builds energy over time.  

Covenant Health teams support practical changes you can stick with, not short-term fixes. 

Step 4: Focus on the Bigger Challenges 

Some habits take more effort to change. Once you’ve tackled the basics, try to incorporate bigger goal setting too.  

The Centers for Disease Control and Prevention(CDC) reports that cigarette smoking is the leading cause of preventable death in the United States. Quitting is hard, but support helps. Covenant Health providers connect patients with tools, counseling and encouragement. 

Sleep matters too. Most adults need between 7–9 hours of sleep each night. Turning off screens and setting a bedtime routine can improve sleep and heart health. 

Step 5: Protect Your Heart for the Long Term 

Weight, cholesterol, blood pressure, and blood sugar all play a role in heart health. 

“High levels of cholesterol, blood pressure and blood sugar are all risk factors for heart disease and stroke,” says Cornelius. “Managing these numbers lowers risk and boosts quality of life.” 

Sometimes lifestyle changes are enough, but sometimes medication is part of the plan too. Covenant Health providers work with you to find the right balance and adjust care as your needs change. 

Your Local Partner in Heart Health 

Healthy change works best with trusted support. Covenant Health offers convenient locations, expert providers, and coordinated care close to home. 

Interested in starting a more heart-healthy lifestyle? Talk with a Covenant Health provider today to get started.