Simple Habits to Improve Your Heart Health

A trainer, dietitian and cardiologist share top tips for boosting cardiovascular fitness in just 28 days

Jan. 30, 2026 at 10:23am

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Heart disease is the leading cause of death in the U.S., but 90% of cases are preventable through lifestyle changes. Experts share a 28-day plan featuring cardio, strength training, heart-healthy eating, and stress management to lower your risk and improve overall heart health.

Why it matters

Heart disease is a major public health concern, affecting millions of Americans. By adopting simple lifestyle modifications, individuals can significantly reduce their risk and improve their cardiovascular fitness, leading to better long-term health outcomes.

The details

The 28-day plan combines cardio and strength training workouts to strengthen the heart muscle and improve blood flow. Dietary changes like adding more beans, whole grains, and healthy fats can also lower cholesterol and inflammation. Stress management through activities like walking, yoga, and meditation helps reduce cortisol levels that can negatively impact the heart.

  • The 28-day workout plan and heart-healthy challenges will be available starting February 1, 2026 for National Heart Health Month.

The players

Stephanie Mansour

A TODAY Fitness Contributor and Start TODAY trainer who designed the 28-day workout plan focused on improving heart health.

Natalie Rizzo

A Start TODAY dietitian who provided heart-healthy diet tips and recipes to incorporate into the 28-day challenge.

Cleveland Clinic

A leading healthcare system that reports 90% of heart disease is preventable through lifestyle changes.

American Heart Association

The organization that reports heart disease has been the leading cause of death in the U.S. for 100 years.

Al Roker

The TODAY show personality who inspired a navy bean soup recipe included in the Start TODAY app.

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What they’re saying

“Many of our Start TODAY members reflect on their NSV's as part of their health journey, and improving your heart health is definitely one of them!”

— Stephanie Mansour, TODAY Fitness Contributor and Start TODAY trainer (TODAY)

“The combination of cardio and strength training is so good for improving heart health because while cardio helps to increase blood flow and helps your heart pump blood more efficiently, strength training helps to strengthen the heart itself (the heart is a muscle!) and also lowers blood pressure.”

— Stephanie Mansour, TODAY Fitness Contributor and Start TODAY trainer (TODAY)

“Diets high in saturated fat and added sugar raise LDL cholesterol, which can accumulate in artery walls and form plaque over time, narrowing blood vessels and increasing the risk of heart attack and stroke. Conversely, plant-based foods rich in fiber, antioxidants and unsaturated fats help lower LDL cholesterol and inflammation, preventing plaque buildup and supporting healthy blood flow to the heart to keep it healthy and strong.”

— Natalie Rizzo, Start TODAY dietitian (TODAY)

“When you manage your stress levels and focus on your mental health, you're helping improve your heart health, too. This is because reducing stress whether it be by exercise, breath work, or mindfulness techniques, helps to lower cortisol and adrenaline which lowers blood pressure.”

— Stephanie Mansour, TODAY Fitness Contributor and Start TODAY trainer (TODAY)

What’s next

The 28-day workout plan, heart-healthy meal plans, and other tools will be available starting February 1, 2026 in the Start TODAY app.

The takeaway

By combining regular exercise, a nutritious diet, and stress management techniques, individuals can significantly reduce their risk of heart disease and improve their overall cardiovascular health. This 28-day plan provides a simple, holistic approach to heart-healthy living.