JACKSONVILLE, Fla. — Switching from an unhealthy diet and sedentary lifestyle to a healthy diet and exercise can be difficult.

Amid this expert warning, Juan Cárdenas Rosales, M.D., medical director and internist at Mayo Clinic’s International Medical Clinic in Jacksonville, Florida, shares the small steps and big steps that lead to a heart-healthy life. share.

Whether you’re looking to eat more nutritious food, exercise more, or both, taking the first step can be difficult, Cardenas says. One reason for this, he said, is that people often set high expectations for themselves and try to reach those expectations quickly rather than approaching it as a process.

“It’s better to make these changes gradually and stay consistent than to make abrupt changes that are difficult to maintain,” Cárdenas says. “For example, instead of starting your workout with 30 minutes a day, five times a week, start with 10 minutes every three days. Also, adjust your diet and reduce your sugar intake, fat intake, salt intake, etc. by a little bit every day. Reduce it step by step. Start with small steps and keep moving forward.”

Cárdenas recommends gradually replacing your diet with healthier foods, such as fish, poultry, fruits, vegetables, legumes, and whole grains.

“It’s also important to drink lots of water, at least two liters of water a day, and avoid processed foods that are very high in certain types of harmful fats, such as trans fats,” Cárdenas says. I did.

One of the most difficult actions, he added, may be to skip favorite foods that are now known to be unhealthy but have been part of family meals for generations. .

“Often in our culture and tradition, this type of eating has been going on for many years, and we are often taught it by our relatives, grandmothers and parents. It doesn’t mean it’s healthy for you,” Cárdenas said. “We should always try to choose a healthy option if we know it is harmful to our health.”

Aiming for enough sleep (at least 7 hours) is also important for heart health. Cárdenas said it reduces the risk of cardiovascular disease and serious conditions such as high blood pressure, diabetes and high cholesterol, which are also risk factors for heart disease.

“Getting good quality sleep allows your body to recover and prepare for the next day’s activities,” he explained. “We also know that poor sleep can lead to chronic stress.”

There’s one big change Cardenas recommends making right away. It’s about quitting smoking and avoiding second-hand smoke.

“The moment you stop smoking, your risk of cardiovascular disease decreases,” he said. “Research shows that one year after quitting smoking, a person’s risk of cardiovascular disease is half that of a smoker.”

Before beginning any exercise plan, Cardenas recommends speaking with your medical team to ensure a safe approach. It’s also good practice to schedule annual checkups so your health care team can test for heart disease and risk factors such as diabetes, high blood pressure, and high cholesterol, he added.