Small Changes That Can Make a Big Difference for Your Heart

Improving your heart health seems like such a daunting task, but cardiologists say lasting change actually starts much smaller.

As cardiologists (and brothers), Drs. Benjamin and Jonathan Blossom spend a lot of time talking with patients about cholesterol, weight and cardiovascular risk. And what they see again and again is that the little, everyday changes often make the biggest impact.

Something as simple as parking at the back of the grocery store lot and walking a little farther or taking a few extra laps down the aisles while you shop can add up over time.

These small adjustments don’t require buying special equipment or carving extra time out of your day. “That’s an easy lifestyle change you can make that doesn’t really alter what you would be doing day to day anyway,” Dr. Jonathan Blossom said.

Portion Control: One Simple Change with Real Results

The same idea applies to eating habits. One of the most practical pieces of advice the brothers often give is to use a smaller plate.

“Change that dinner plate you’re eating on to a salad plate. Portion control can have a huge impact,” Dr. Jonathan Blossom said. “It doesn’t necessarily change what you’re eating on a day-to-day basis, but rather how much you’re eating. This can have a lot of impact on your weight, which ultimately is going to improve your cardiovascular health.”

Changing your plate doesn’t feel like punishment because you’re not cutting out your favorite foods. You’re just being a little more mindful of quantity.

'What’s the Worst Thing in Your Diet Right Now?'

One of Dr. Benjamin Blossom’s favorite questions to ask patients is simple: What’s the worst thing in your diet right now?

Most people respond quickly, and he has noticed a common reply: eating ice cream right before bed. Instead of trying to fix everything at once, he encourages them to start right there.

“Just pick the worst thing you’re doing right now, and let’s focus on that,” Dr. Benjamin Blossom said. “Is it eating ice cream right before bedtime? Skip that. Or skip the five Dr. Peppers you drink in a day.”

The goal isn’t to ban it forever, but rather to scale back. “It doesn’t mean you can’t have ice cream right before bed. It doesn’t mean you can’t have a Dr. Pepper,” he said. “Just, maybe do it twice a week. You know, pick your church days and have ice cream before bedtime on Sundays and Wednesdays.”

Small Changes Can Lead to Big Health Wins

What’s remarkable is how quickly these small adjustments can show results. 

“In just a couple of weeks, they’ll see pounds start coming down,” Dr. Benjamin Blossom said. “When we recheck their cholesterol, we sometimes see a 100-point drop if they’ll just quit eating so much ice cream.”

If your goal is to lose five or 10 pounds or bring cholesterol down a few points, start with one manageable change and build from there. “Don’t try to focus on your entire diet plan or lifestyle,” he said. “Just pick one thing.”

Do I Have to Give Up Steak? 

Dr. Jonathan Blossom says the No. 1 question his male patients ask is whether they have to stop eating steak. Again, the key is balance.

“No, you don’t have to stop eating steak,” he tells them. “Let’s just not do it five nights a week. Let’s do everything in moderation. Or stop eating a T-bone and pick up a filet instead—something smaller.”

Compromise Over Commands

Over the years, the brothers have learned what works. 

“It can be little changes,” Dr. Jonathan Blossom said. “I find that folks tend to respond better to compromise than they do to commands. When we have these conversations and come to a mutual compromise for dietary changes or exercise, it’s a lot more effective than me just preaching to them to do this or that.”

At the end of the day, the best plan is the one you can realistically follow. “Let’s come up with a game plan that works for you individually,” he added. 

More often than not, that plan starts with a small, thoughtful change made today, rather than a perfect plan postponed until later.