Infatuation of the Heart: Love Your Heart All Day Long ❤️

Tick-tock! Here’s how to care for your ticker—from morning to night.

Judging by nearly every pop song ever written, humans are obsessed with the heart—metaphorically speaking. But the actual, physical organ? Many of us go through the day without giving it much thought.

And yet… we really should.

According to the CDC, about 44% of women in the United States have some form of heart disease, which kills more women annually than all cancers combined.

Even if you’ve always had healthy blood pressure—often linked to a lower risk of heart disease—that can change during menopause. Estrogen helps blood vessels relax and dilate. As estrogen declines during perimenopause, blood vessels may constrict, contributing to rising blood pressure. Menopause-related weight gain and other hormone shifts may also affect cholesterol levels, another key marker of heart health.

The good news?
Lifestyle habits protect your heart at any age.

Below is a simple, science-based, hour-by-hour guide to heart care. Don’t worry about following it perfectly. Just get started. If you falter, give yourself grace and keep going. Every small step matters.

🕖 7 AM: Add vegetables to breakfast

Eating plenty of fruits and vegetables lowers overall heart disease risk. Aim for variety throughout the day.
Try oatmeal with berries and walnuts, or egg whites scrambled with your favorite vegetables.

🕗 8 AM: Brush—and floss

Good oral hygiene helps prevent plaque buildup, which doesn’t just affect your smile. Plaque can contribute to chronic inflammation and may enter the bloodstream, potentially affecting the coronary arteries.

Recommendations include brushing twice daily, flossing once daily, and seeing your dentist regularly.

🕘 9 AM: Fill up your water bottle

Hydration supports overall health and helps the heart pump blood more efficiently. When you’re dehydrated, your heart works harder, which may lead to increased or irregular heartbeats.

Aim for 2.5–3 liters of water per day, more if you’re exercising vigorously or sweating heavily.

🕙 10 AM: Move your body

Whether it’s the gym, your living room, or a neighborhood walking path—movement counts.

The American Heart Association notes that exercise at any time of day is beneficial, but research suggests morning activity may improve cardiorespiratory fitness (how efficiently your heart and lungs supply oxygen to muscles). Lower oxygen delivery is associated with higher cardiovascular risk.

🕛 12 PM: Enjoy a nourishing lunch

Lunch is often rushed or skipped, but it’s an important opportunity to support heart health and stabilize energy.

Choose something you genuinely enjoy—sustainable eating matters. A great starting point is an antioxidant-rich salad filled with colorful produce (hello, fiber!) and salmon, which is rich in omega-3 fatty acids.

Not a salad person? Roast your favorite vegetables and pair them with a protein you love.

🕐 1 PM: Take a brisk walk

A 15-minute walk is enough. Short bouts of movement offer similar benefits to longer workouts—as long as the pace is brisk.

A 2025 study in the American Journal of Preventive Medicine found that brisk walking for 15 minutes reduced the risk of premature death from any cause, including cardiovascular disease, by 20%, compared to just 4% from long, slow walks.

🕒 3 PM: Grab a balanced snack

Aim for fiber + healthy fat + protein to support blood sugar and satiety.

This is also a great chance to sneak in another serving of fruits or vegetables. Try carrots with hummus or an apple with peanut butter.

🕓 4 PM: Stand up and move

Breaking up long periods of sitting is incredibly important. Try to stand or walk briefly every hour—even a few steps helps.

A recent Columbia University study found that walking for one minute every 30 minutes led to reductions in blood pressure compared with prolonged sitting.

🕔 5 PM: Take a few deep breaths

Stress affects hormones, muscle tension, and blood pressure. Activating your parasympathetic (“rest and digest”) nervous system helps counteract this.

Sit comfortably and focus on slow, deep breathing. Studies show that deep breathing can trigger your body’s relaxation response and promote a sense of calm.

🕖 7 PM: Vary your protein at dinner

Protein needs increase with age to maintain muscle mass. Rotating protein sources ensures you get a wide range of essential amino acids.

Good options include fish, poultry, tofu, beans, quinoa, and legumes.

🕗 8 PM: Connect with loved ones

Social connection matters—a lot. Spend time with friends or family and consider unplugging from electronics.

Strong evidence shows that loneliness increases heart disease risk, likely due to chronic stress and inflammation.

🕘 9 PM: Wind down with meditation

Like deep breathing, meditation activates the parasympathetic nervous system and may lower heart rate and relax blood vessels.

Even five minutes before bed is beneficial. Consistency matters more than duration.

🕙 10 PM: Go to bed

Sleep is essential for heart health. Poor sleep quality or short sleep duration negatively affects blood pressure and cardiovascular risk.

Many factors disrupt sleep—stress, sleep apnea, hot flashes, you name it. Try to maintain a regular schedule, limit alcohol, and avoid blue light before bed. If sleep issues persist, talk with your healthcare provider.

Sleep is powerful medicine.
Give your heart a good dose every night.

Jaclyn Rebekah Roberts, NBC-HWC, CIHC