Exercise is foundational, but it’s only one part of the picture.
“Exercise is non-negotiable, but so is nutrition and lifestyle,” Schneider says.
Sleep is one of the most overlooked factors.
“Poor sleep raises blood pressure, inflammation, hunger hormones, resting heart rate, fat storage, and reduces cognitive and metabolic function over time,” she says. “Most adults need seven to nine hours, and sleep quality starts with a consistent bedtime and waking schedule.”
Inconsistent sleep patterns can add stress to the body over time.
“If you are going to bed and waking up at radically different times through the week, you’re giving yourself jet lag every single week,” she says. “Even though you can function fine, over time you’re slowly hurting your cognitive, heart, and metabolic health. If you only fix sleep, many heart markers improve even before changing anything about your diet.”
Stress management matters as well.
“Chronic stress and survival mode cause elevated cortisol, higher blood sugar, and higher blood pressure,” she says. “Start with a 10-minute walk outside daily, slow breathing techniques, sunlight within 30 minutes of waking, or anything else you can do for 10 to 30 minutes that makes you feel calmer.”
Nutrition habits also play a role.
“We focus on adding fiber, healthy fats, and protein at every meal,” Schneider says. “Fiber intake helps lower cholesterol, supports gut health, is anti-inflammatory, and keeps you fuller longer.”
She also pushes back on a common myth.
“Red wine being good for heart health is a dangerous myth,” she says. “Alcohol should be minimized.”
Do supplements like fish oil help heart health?
Supplements can support heart health, but they are not a replacement for consistent habits.
“Supplements can help, but they are supplementary to a healthy foundation,” Schneider says. “You cannot use supplements as replacements or magic pills.”
For people who don’t eat many omega-3-rich foods, or plant-based omega-3 supplements may help support circulation and reduce inflammation. But daily movement, sleep, and nutrition habits have a greater overall impact.
“Your daily walks and fiber intake alone will beat fish oil or any other supplement by itself every time,” she says.
In practice, that usually means focusing less on quick fixes and more on habits that are easy to repeat. A daily walk, a few strength sessions each week, and better sleep can do more for long-term heart health than any single supplement or short-term push.