Here’s What you Can Do to Improve your Heart’s Health.

Medically reviewed by Nadia Fierro, MD. CardiologyLast reviewed: 13/07/2026

Reading time: 1 minute

About the author: Dr. Nadia Fierro is a recognized Cardiology, Echocardiography, and Cardiovascular Imaging specialist in Puerto Vallarta. Since 2021, she has been working at Hospital CMQ. After completing her medical degree at the distinguished Autonomous University of Sinaloa, Dr. Fierro decided to specialize in the area of cardiology. Subsequently, seeking to improve her knowledge and skills, she completed a fellowship in echocardiography and cardiovascular imaging at one of the leading medical institutions in the country: Instituto Nacional de Ciencias Médicas y Nutrición Salvador Zubirán.

Quick answer

Heart disease risk responds strongly to daily habits: regular physical activity, a diet centered on whole foods, not smoking, and managing blood pressure, cholesterol, and blood sugar. None of these require perfection — consistent, moderate changes over time produce real, measurable benefit.

Move Regularly

Aim for around 150 minutes of moderate activity a week — roughly 30 minutes most days. Walking, swimming, cycling, or dancing all count. Regular movement helps manage blood pressure, cholesterol, and weight, all of which directly affect heart disease risk.

Eat for Your Heart

Emphasize vegetables, fruits, whole grains, and lean proteins
Choose healthy fats — olive oil, nuts, avocado — over processed and fried foods
Limit sodium, added sugar, and highly processed foods
Include fish rich in omega-3 fatty acids a couple of times a week when possible

Know Your Numbers

Blood pressure, cholesterol, and blood sugar often rise silently, without symptoms. Regular checkups let your doctor catch and address problems early, well before they cause noticeable symptoms or damage.

Don't Smoke, and Limit Alcohol

Smoking is one of the strongest modifiable risk factors for heart disease, and quitting at any age brings measurable benefit relatively quickly. If you drink alcohol, doing so in moderation matters for heart health as well as overall wellbeing.

Manage Stress and Sleep

Chronic stress and poor sleep are increasingly recognized as contributors to cardiovascular risk. Building in regular downtime, physical activity, and consistent sleep habits supports your heart alongside your mental health.

Everything in One Place

If you want a clear picture of your cardiovascular risk, Hospital CMQ can combine a cardiology consultation, lab work, and — if needed — imaging like an echocardiogram or stress test, all coordinated in the same visit.

Ask about a heart health checkup to know exactly where you stand.

Message us on WhatsApp

References

American Heart Association — Life's Essential 8
Centers for Disease Control and Prevention (CDC) — Heart disease prevention
Mayo Clinic — Heart disease prevention

Nadia Fierro

Heart Ultrasound Specialist

English/Spanish
Offices:CMQ Riviera Nayarit
Emergency care 24/7
Payment methods

Common services:

Electrocardiogram (EKG, ECG)
Holter monitor
Heart ultrasound
Stress test
Tilt table test

View full profile

Dr. Nadia Fierro is a recognized Cardiology, Echocardiography, and Cardiovascular Imaging specialist in Puerto Vallarta. Since 2021, she has been working at Hospital CMQ. After completing her medical degree at the distinguished Autonomous University of Sinaloa, Dr. Fierro decided to specialize in the area of cardiology. Subsequently, seeking to improve her knowledge and skills, she completed a fellowship in echocardiography and cardiovascular imaging at one of the leading medical institutions in the country: Instituto Nacional de Ciencias Médicas y Nutrición Salvador Zubirán.

Dr. Nadia uses advanced ultrasound techniques to evaluate the structure and function of the heart, providing her patients with a timely diagnosis and treatment of various cardiac pathologies. Some of the diseases Dr. Fierro treats in her practice are:

High blood pressure
Heart attack
Chest angina pectoris
Arrhythmia
Structural congenital heart disease
Heart murmurs

In your first visit with Dr. Nadia Fierro, a cardiologist in Puerto Vallarta, you will undergo an initial evaluation by taking vital signs, weight, height, and a general check-up of the body surface area. In addition, she will perform an electrocardiogram, which will be interpreted by our specialist, and later on, she will give you a proper diagnosis and treatment. Schedule your appointment with Dr. Nadia Fierro! Send her a message to 322 140 1776 and book a consultation today.

When to visit the cardiologist?

Dr. Nadia Fierro recommends that people over 40 visit the cardiologist once a year. However, suppose you have symptoms such as chest pain, chest tightness, shortness of breath, or tiredness not justified by physical activity. In that case, we recommend you schedule your appointment with our cardiologists in Puerto Vallarta immediately.

Frequently asked questions

What's the single most important change I can make?

There isn't one answer for everyone — but quitting smoking and becoming more physically active are consistently among the highest-impact changes for most people.

Do I need a special diet to protect my heart?

Not necessarily a strict or specialized diet — an overall pattern rich in whole foods and lower in processed foods and sodium provides most of the benefit.

At what age should I start caring about heart health?

Now, whatever your age — risk factors build over decades, and habits established earlier in life tend to compound in your favor.

How do I know if I'm at risk for heart disease?

A checkup that includes blood pressure, cholesterol, and blood sugar, along with a review of your family history, gives a much clearer picture than symptoms alone.

Share this article