Hacks for a healthy heart
A cardiologist’s deep dive into a healthy heart and a better life

Feb. 5, 2025 —When President Lyndon B. Johnson established National Heart Month in February 1963, heart disease was recognized as a widespread health concern for Americans. More than 60 years later, it’s still the leading cause of death in the United States.
However, many cases of heart disease are preventable through a healthy lifestyle and routine checkups. Cardiologist Natalie Bracewell, M.D., FACC, a clinical assistant professor at the University of Florida College of Medicine, arms her patients with the knowledge they need to make the best choices for their heart health.
Bracewell said healthy eating and exercise are two key factors in preventing heart disease.
Clinician recommendations are 150 minutes of moderate activity per week, which equates to 30 minutes a day, five times a week, or 75 minutes of strenuous activity. Bracewell also recommends “eating the rainbow,” or a collection of fruits and vegetables.

The “eat the rainbow” theory, which is touched upon in a multitude of campaigns aimed at healthier eating, advocates for eating a variety of fruits and vegetables because “different colored fruits and vegetables have different beneficial properties,” Bracewell said. The more color that fills your plate, the wider the variety of nutrients it will contain.
The key to following through with these healthy lifestyle tips in the long term is creativity, Bracewell said. By varying the activities you participate in and the foods in your diet, you’re more likely to keep to your health goals.
Heart disease is a particular issue for women, with one in three diagnosed annually, according to the American Heart Association. Heart disease symptoms are often subtle in women, causing them to go unrecognized and undiagnosed.
Heart health for children starts with their parents.
“Kids will do what their parents do,” said Bracewell.

The key to instilling healthy behaviors is to start when kids are young and allow these habits to carry on throughout their lives. Establish a healthy lifestyle for the entire family. Substitute red meats for leaner proteins, such as fish and chicken, and make physical activity a family experience; such as running around at the park or playing soccer in the front yard.
For college students limited to the confines of a dorm kitchen, cooking healthy and balanced meals might feel daunting. To address concerns like lack of prep and food storage space, Bracewell recommends focusing on frozen unprocessed foods, fruits, vegetables, and lean proteins; grilling or baking proteins instead of sauteing; and using grocery delivery services so students can access a wider variety of produce.
Bracewell said routine checkups are important for addressing cardiology concerns before they develop into heart disease.
“I think a lot of times it’s under-recognized, especially if someone has a strong family history,” Bracewell said. “For example, if a person’s dad had a heart attack in his 40s, they may not understand the importance of seeking preventive care early.”
There are many things the average person does not know about heart disease. It is not common knowledge that pregnancy can increase the presence and effects of heart disease. The more one visits a health care professional, the more one may learn about their body and the likelihood of misdiagnosis decreases.