Want to improve your heart health? You’re not alone. Heart disease is the leading cause of death in the U.S. and many other countries, but there are simple steps you can take to lower your risk. Here are practical tips to boost cardiovascular health, protect your heart over time, and know when to talk with a doctor.
Stay Active
Regular activity strengthens your heart, lungs, and blood vessels. Aim for at least 150 minutes of moderate exercise per week—like brisk walking or light jogging—or break that into shorter sessions throughout the day. Make it fun with swimming, dancing, biking, or gardening, and give yourself rest days to recover. Staying active helps lower the chance of heart failure and stroke.
Eat Healthy Foods
A heart-healthy diet is low in saturated fat and high in fiber. Eat plenty of fruits and vegetables, choose lean proteins such as fish, poultry, and beans, and include healthy fats like nuts and avocados. Avoid processed and fast foods high in calories, salt, and unhealthy fats. Drink plenty of water to stay hydrated.
Quit Smoking
Smoking narrows arteries, raises the risk of atherosclerosis, lowers “good” HDL cholesterol, and raises “bad” LDL cholesterol. Quitting reduces your heart disease risk. Get support from family or friends, join a smoking-cessation program, avoid triggers, consider nicotine replacement or medications like Chantix or Zyban if your doctor recommends them, and find healthy distractions when cravings hit. Talk to your doctor for a quitting plan that works for you.
Don’t Overeat
Eating too much can lead to weight gain and extra strain on your heart and blood vessels. Focus on balanced meals with fruits, vegetables, whole grains, lean proteins, and healthy fats. Watch portion sizes and eat mindfully to avoid overdoing it.
Avoid Stressful Situations
Stress raises hormones like adrenaline and cortisol, which can increase heart rate and blood pressure and harm your circulatory system over time. Make time to relax—try yoga, tai chi, deep breathing, or short daily breaks to calm down. Regular exercise also helps reduce stress and improves overall well-being.
Keep Your Weight in Check
Maintaining a healthy weight lowers the chance of high cholesterol, high blood pressure, and other conditions that raise heart disease risk. Eat nutrient-dense foods and stay active. Aim for about 30 minutes of moderate activity most days to help manage weight and support heart health.
Avoid Alcohol
Limit alcohol to protect your heart. Heavy drinking—more than 8 drinks per week for women or 15 for men—can raise blood pressure, damage the heart muscle, increase stroke risk, and raise the risk of some cancers. If you drink, do so in moderation: up to one drink per day for women and up to two for men. A standard drink is 12 oz beer, 5 oz wine, or 1.5 oz spirits.
Wrap-Up
Small, consistent changes—eating better, staying active, managing stress, quitting smoking, limiting alcohol, and keeping a healthy weight—add up and help protect your heart. Talk with your doctor about which changes are best for you. With the right plan, you can lower your risk of serious heart problems and enjoy a healthier, more active life.