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Tips for a Healthier Heart

September 15, 2021

Cardiovascular disease is one of the most common chronic diseases in the country — but it can sometimes be prevented. Read on for simple, yet impactful tips to reduce your risk.

You may not be able to control your age or family history of early heart disease, but it’s important to focus on the factors you can control, like your diet and lifestyle choices. Prioritizing self-care each day can go a long way toward protecting your heart health.

Here are 5 ways to improve your heart health and lower your risk of cardiovascular disease:

1. Eat a well-balanced diet

Aim for at least five servings of fruits and vegetables per day and two servings of fish per week. When eating meat, choose lean cuts of pork, skinless chicken, or beef, and avoid anything deep-fried. Incorporate healthy fats like avocados, nuts, and olive oil, and choose whole grains over white.

And remember — healthy food doesn’t have to be bland food! Enhance your meals with fresh herbs and spices, and try roasting your favorite veggies to maximize their flavors.

2. Exercise regularly

Just 30 minutes of exercise a day can have a huge impact on your heart health. You can take your workout outside — walk, run, bike, or whatever gets you moving! Or, if you prefer to workout from the comfort of your own home, you can find a large selection of free exercise videos online. Aside from structured workouts, you can make small changes like parking farther away or taking the stairs instead of the elevator to get your heart and your body working.

If you struggle to find the motivation to exercise, find a workout buddy who can help keep you accountable. And never underestimate the power of a good playlist.

3. Manage your stress levels

Stress can take a big toll on your heart, which is why it’s important to identify and address any stress triggers. For example, if you find the incessant stream of news or social media stresses you out, limit your consumption each day. Likewise, if you’re feeling overworked or overloaded, learn how to set priorities and say no.

Regular exercise can give you a mental boost, and calming activities like yoga or meditation can help you relax and recharge. If you’re still feeling overwhelmed, don’t be afraid to seek help from your doctor or healthcare provider.

4. Get your beauty sleep

Lack of sleep and disruptive sleep problems have been associated with increased rates of cardiovascular disease. To combat sleep issues and their related health effects, optimize your schedule and sleep environment in the hours leading up to bedtime.

Don’t consume caffeine or exercise within 3 hours of bedtime. Turn off digital devices, dim lights, and avoid alcohol before bed. And try to stay on a consistent sleep schedule, including avoiding naps in the afternoon.

5. Quit smoking

Smoking can damage blood vessels and lead to a buildup of plaque in the coronary arteries, which puts smokers at an increased risk of cardiovascular disease, compared to nonsmokers.

Quitting smoking improves your heart and overall health, and may even cut your heart disease risk in half after just one year.

Have a heart-to-heart with your loved ones about the importance of protecting and improving your heart health. Get started by sharing these tips on your Facebook or Twitter.

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