Heart Health Tips: 11 Activities To Protect Your Heart

• Heart health impacts how we feel on a daily basis. The heart influences our lungs’ ability to breathe and allows our body to extract necessary nutrients and oxygen from our blood.
• While heart problems are common and can lead to serious complications, there are ways to prevent heart disease. 
• The most effective heart health tips involve changes to diet, physical activity levels, smoking habits, stress levels, and alcohol consumption. 

Heart disease impacts about one in nine adults in the US each year and is commonly cited as a leading cause of death in men and women. Poor heart health can impact our everyday lives from causing chronic pain to increasing our risk of heart disease, strokes, and heart attacks. 

Fortunately, there are ways to prevent heart disease. Below are eleven heart-healthy habits that can limit your risk of developing heart disease. These proven habits, when incorporated daily, not only improve your heart function but also your overall quality of life. 

When it comes to blood circulation, the heart is at the center of it all. When our bodies work as intended, the heart pumps blood via the arteries so it can carry oxygen and essential nutrients to our other organs. Blood also carries carbon dioxide, a waste product of breathing, from our veins to the lungs so we can expel the gas and breathe properly. A poorly functioning heart can have serious consequences, including heart failure, stroke, and heart attacks. There are three main types of heart problems (or heart diseases) that arise from a combination of genetic predisposition and lifestyle behaviors, including:

• Congenital heart defects: problems with the heart’s structure that are present at birth.
• Coronary artery disease (CAD): issues with the arteries that transport blood from the heart to the rest of the body.
• Other heart problems: additional heart diseases that affect the blood valves and heart muscles, such as atrial fibrillation. 

Cardiovascular disease is a blanket term for the three types of heart problems listed above (congenital heart defects, coronary heart disease, and other heart problems). Coronary artery disease (CAD) is the most common, impacting 20.5 million Americans. CAD is a group of conditions caused by a buildup of plaque in the arteries. When this happens, the heart can’t get enough oxygen to function as intended. 

Over time, coronary artery disease can give rise to the following cardiovascular events: 

• Heart attacks: when heart muscles cannot function due to disrupted blood flow
• Heart failure: when the heart can’t pump the blood the body needs to function
• Angina: when a lack of blood flow causes chest pain
• Arrhythmia: when the heartbeat rhythm is off 

Each type of heart disease has different symptoms. Sometimes, someone doesn’t know there’s something wrong with their heart until they experience a heart attack or other life-threatening complication. Of note, coronary artery disease may also increase the risk of having a stroke or developing peripheral artery disease, conditions that arise when blood flow to the brain, arms, and legs are blocked. 

Causes of Coronary Artery Disease

While genetic predisposition is an inalterable risk factor for heart disease, the condition is often highly preventable. In one study, researchers found that 90% of patients with heart disease weren’t making healthy lifestyle choices, such as lack of regular exercise, poor diets, and more. However, alongside lifestyle choices, other risk factors include:

• Genetics: someone’s genes and family history can influence their blood pressure and increase their risk of heart disease. 
• Age: as we age, the risk for heart disease increases. For women, the risk increases when they turn 55 and for men, that risk is higher at 45.
• Related conditions: some medical conditions increase the likelihood of heart disease, such as diabetes, sleep apnea, high blood pressure, chronic kidney issues, high cholesterol, metabolic syndrome, and inflammatory diseases. 
• Ethnicity: heart disease is more common in those who are African American, White, native to Alaska, and Indigenous Americans. It is less common in Hispanic, Asian American, and Pacific Islander communities.
• Heart disease in the past: those who have already had a heart attack or stroke are more susceptible to heart disease.

To prevent the risk of heart disease, researchers and medical professionals often recommend lifestyle changes. But what exactly does a heart-healthy lifestyle look like? While it varies from person to person, these eleven staples can lower the risk of heart disease.

1 | Quit Smoking 

When it comes to cardiovascular health, one of the best decisions is to quit smoking or not start. Smoking is responsible for about 25% of cardiovascular deaths. This habit lowers good cholesterol in the body, increases triglycerides (a type of fat in the blood), damages blood vessel lining, and increases plaque buildup in arteries. In turn, all these changes increase the risk of both heart disease and life-threatening complications associated with heart problems.

However, it’s not easy to quit. To help, the CDC offers some resources to quit smoking and operates a support hotline (1–800-QUIT-NOW or 1–800–784‑8669). Not to mention, a healthcare provider can provide additional support during the quitting journey. 

2 | Eat a Heart-Healthy Diet

A healthy diet often leads to a healthier heart. But eating a heart-healthy diet is easier said than done. Fortunately, there are some clear foods to avoid and a couple of dietary approaches that can keep the heart healthy.

Foods to limit include those high in saturated fat and/​or added sugars, such as:

• Red meat
• Butter
• Cheese
• Palm oil
• Full-fat dairy products, like whole milk
• Junk food
• Sweetened beverages
• Candy or processed snacks

Multiple diets, including the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, are excellent choices for heart health. The best diet often comes down to individual preferences and what someone can realistically follow. That said, most heart-healthy diets follow some common guidelines, such as:

• Prioritizing whole grains like quinoa and brown rice
• Using ingredients high in monounsaturated fats, like olive oil and almonds 
• Prioritizing fresh foods over processed options, e.g. eating more fresh or frozen fruits and vegetables as opposed to frozen dinners and canned foods
• Opting for lean meats such as chicken and fish

3 | Follow Recommended Portion Sizes

Alongside monitoring what we eat, we should pay attention to daily calories and how much is consumed throughout the day. Eating the recommended serving size of any food and sticking to the recommended daily calories for someone’s age, gender, and activity level, helps us maintain a healthy weight.

Keep in mind that portion sizes vary based on the food type; for example, the recommended serving size for carrots would be different than for chocolate. Food labels should state the recommended portion, but the Dietary Guidelines for Americans is another great resource. 

4 | Limit Alcohol Consumption 

Another leading cause of heart disease is excessive alcohol consumption. Excessive alcohol consumption raises triglyceride levels in the blood. High triglyceride levels can contribute to the buildup of plaque in the arteries, increasing the risk of heart disease. Additionally, excessive alcohol intake can disrupt the normal rhythm of the heart.

When possible, limit alcohol consumption and follow the recommended alcohol intake (one drink daily for women, two drinks for men). This is a maximum amount of alcohol, and one drink equates to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. 

5 | Exercise Often

Weight plays a role in developing heart disease. Maintaining a healthy weight improves overall health while a heavier weight leads to an increased risk for heart problems. Alongside a heart-healthy diet, physical activity is a great way to maintain a healthy weight. 

The USPFTF recommended weekly fitness level for adults is at least 150 minutes of moderate cardio activity and two strength training sessions a week. While hitting the gym or a vigorous run counts, they aren’t the only types of exercise that offer heart health benefits. A walk during your lunch break, a tai chi class, or completing a yoga video on YouTube may offer heart health benefits as well. 

Note: For more information about staying active despite having limited mobility, visit this resource.

6 | Reduce Stress

When we think of healthy habits, exercise, and diet often come to mind. Another that’s underrated but has a huge impact? Stress. Long-term stress can accelerate atherosclerosis, a common disease that causes plaque build-up in the arteries, while short-term stress can trigger a cardiovascular event, like a heart attack, in individuals who already have or are at risk for heart disease.

To manage stress, consider adding one or two daily habits that boost mental health, such as meditating, using essential oils, taking a walk, trying calm breathing techniques, and journaling. 

7 | Improve Sleep Hygiene 

When we sleep, the body repairs itself and prepares for the day ahead. Not getting enough sleep disrupts this process, increasing the risk of heart disease among other health implications. In fact, adults who sleep less than seven hours a night are more likely to report heart problems.

If looking to improve sleep health, take a look at sleep hygiene. Habits that promote good sleep hygiene include:

• Getting natural light during the day
• Exercising regularly, but not right before bedtime
• Sleeping in a dark, quiet environment
• Avoiding blue light before bed
• Not eating right before bed
• Not consuming caffeine before bedtime

8 | Manage Other Medical Conditions

Heart disease doesn’t exist in a vacuum; it’s influenced by other conditions that impact blood sugar and blood fats. Obesity, high blood pressure, high cholesterol, and diabetes increase risk the most as they can cause the arteries to clog. However, they aren’t the only medical conditions associated with poor heart health.

To manage these medical conditions, use medications as prescribed and consult a primary care provider about any additional healthy choices to manage specific medical conditions.

9 | Monitor Blood Pressure

High blood pressure can harm your heart. When your blood pressure is too high, it puts extra force on your blood vessels. This can damage them, making it more likely that you’ll develop heart problems. The American Heart Association recommends monitoring blood pressure levels regularly. If levels are high, someone may want to track blood pressure daily. 

Fortunately, the best ways to manage blood pressure are the same as the other tips above: eat a heart-healthy diet, manage stress, move your body, limit alcohol consumption, and pay attention to daily calories. Blood pressure medication may also help. 

10 | Watch Cholesterol 

Cholesterol is a naturally occurring fat-like substance found throughout the bloodstream. While essential for bodily functions, high levels of certain types of cholesterol can pose health risks. Low-density lipoprotein (LDL), often referred to as ​“bad” cholesterol, can accumulate in the arteries, forming plaque and potentially leading to heart disease. Therefore, it’s crucial to maintain healthy cholesterol levels to minimize the risk of heart problems.

It’s recommended to check cholesterol levels regularly. A healthcare provider can order labs to check your levels. If high, adjustments to diet and lifestyle (such as the ones listed above) can help lower levels. 

11 | Schedule an Annual Physical Exam

The best way to monitor cholesterol and blood pressure levels is to have regular checkups with a primary care provider. During an annual physical exam, a primary care provider will monitor blood pressure and cholesterol levels, alongside other health indicators.

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