Most Searched
Originally published January 13, 2026
Last updated January 13, 2026
Reading Time: 4 minutes
Search more articles
News & Magazine
Topics
See All Topics expand_more
See Fewer Topics expand_less
We’ve all heard that making simple lifestyle changes today can help prevent heart disease down the line.
But what if you already have key risk factors for heart disease, or even a diagnosis of heart disease itself? Is it too late to turn the tide by turning over a new behavioral leaf?
Not according to Fatmata Jalloh, NP-C, a cardiology nurse practitioner with the USC Cardiac and Vascular Institute, part of Keck Medicine of USC. “And don’t take my word for it,” she says. “Studies have proven that lifestyle changes improve your risk factors so you can stop moving along that spectrum to cardiovascular disease.”
That spectrum begins with risk factors such as elevated cholesterol, triglycerides, blood pressure and blood glucose levels, as well as excess bodyweight and smoking. “Though you may not feel these factors worsening, they’re silently increasing your heart disease risk,” Jalloh notes.
Left unattended, they may contribute to conditions related to heart disease like hypertension, hypercholesterolemia and diabetes. People on course for heart disease may also notice that activities of daily life now leave them short of breath, making it harder to function as they once did.
“At the far end of the spectrum,” Jalloh says, “we see cases of actual coronary artery disease, heart attack, stroke and heart failure. But it’s important to remember: Poor heart health starts before you get a diagnosis.”
The upside to heart disease’s long progression is that it gives us time to change direction. And that’s where lifestyle modifications come in.
As a start, Jalloh points patients to the American Heart Association’s Life’s Essential 8 list of key practices that help improve and maintain cardiovascular health:
“Modifications like these are scientifically shown to work,” she says. “The long-term effect may be to lower your heart disease risk by 20%-40%.”
But as simple as the tips seem, Jalloh understands that patients may have questions.
Take the suggestion to “eat better,” for example. In a social media atmosphere booming with food noise, “I sometimes think that every influencer has their own heart-healthy fad diet,” Jalloh says.
But research shows that the Mediterranean diet, DASH diet (Dietary Approaches to Stop Hypertension) and vegetarian/pescatarian diets have the best track record for improving heart health.
“What all three have in common are a lot of fruits and vegetables, a lot of whole grains and nuts, lean protein — especially fish, healthy fats like olive oil as well as limited processed foods, added sugars and saturated fats,” Jalloh notes.
Even better, they’re as delicious as they are nutritious. “There are a lot of good recipes out there,” Jalloh says. She suggests visiting the American Heart Association’s website for ideas.
As for being more active, Jalloh is happy to report that you don’t need a personal trainer, fancy equipment or a marathoner’s stamina to get your heart in shape.
All you need is to aim for 150 minutes per week of moderate activity — think brisk walking or cycling. “Or, if the weather’s crazy outside or you’re like me and have two kids,” Jalloh says, “have dance parties inside. It’s about getting your heart rate up and having fun.”
For those with less time to spare — or a higher tolerance for sweat — 75 weekly minutes of vigorous activities like running and HIIT (high-intensity interval training) sessions work just as well, Jalloh adds. Twice-weekly strength training also deserves a spot on a heart-healthy exercise schedule.
And again, if you’re not fond of the gym, no problem: It’s remarkable what you can accomplish at home with a few light dumbbells or resistance bands, Jalloh says.
In other words, it’s okay to start small. If going out for a half-hour walk is too much, “Start with five minutes today, do that for a week and then see if you can go up to 10 minutes, then 15, then 20,” Jalloh says.
And seek support from your care team. “Health care right now can feel really fragmented,” Jalloh admits, “but it doesn’t have to. Your primary care provider is your first touchpoint who can assess your risk factors. But we also have a lot of other cardiology specialists here at Keck Medicine who can help, including nurses, pharmacists, care coordinators and dietitians.”
She sees their collective efforts as “empowering patients” with the tools they need to get their heart health back on track. “And when you do that,” she says, “it’s not just your heart that improves. All your other organs get healthier, too, because everything works together.”
Share
