Article

Certain habits and lifestyle choices can improve your heart health

26, Feb 2025



While heart disease is serious, it is important to understand how to control the risk factors and learn how to live a healthy lifestyle.

  • Heart disease is a leading cause of death in the United States, affecting a significant portion of the population.
  • Maintaining a healthy lifestyle through diet, exercise, and stress management is crucial for heart health.
  • Consulting with a healthcare professional is vital for personalized guidance and developing an effective heart health plan.

Heart disease is one of the leading causes of death in the United States, accounting for approximately one in five deaths. Taking simple steps to nurture and protect your heart by making minor adjustments can yield lifelong benefits.

Heart disease includes several types of conditions. The most common type of heart disease is coronary heart disease, which affects blood flow to the heart, causing heart attack.

It is important to understand how to control the risk factors and learn how to live a healthy lifestyle. Individuals who have high blood pressure, high blood cholesterol, diabetes, morbid obesity, unhealthy diet, excessive alcohol use and excessive smoking are at high risk for heart disease.

How do you abide by healthy heart habits?

A healthy, balanced diet helps maintain cardiovascular health and reduces plaque clogging arteries and blood vessels. The goal is to consume nutrient-dense foods to support heart function while limiting those contributing to heart disease.

Watch what you eat

Consider proven eating patterns like the Mediterranean or DASH diet, which have demonstrated significant cardiovascular benefits. Fill your plate with many fruits and veggies, beans and legumes, whole grains, nuts, plant-based proteins, lean animal proteins, poultry, fish high in omega-3s, and seafood.

Limit consumption of sweetened carbonated beverages, alcohol, sodium, red and processed meats, refined carbohydrates, full-fat dairy products, highly processed foods, and tropical oils such as coconut and palm oil. Avoid trans fats and partially hydrogenated oils commonly found in fried and commercial foods.

Get some exercise

Regular aerobic exercise is one of the most efficient ways to strengthen your heart and help your heart beat vigorously, lower stress, and keep the extra weight off.  Target at least 150 minutes of moderate-intensity exercise weekly – just 30 minutes, five days a week.

Get enough sleep

Sleep plays a crucial role in cardiovascular function. Adults need seven to nine hours of sleep per night. Poor sleep habits can contribute to elevated blood pressure, morbid obesity, and an increased risk of heart disease. Limiting screen time before bed and a consistent bedtime routine are simple ways to improve sleep quality.

Stop smoking

Smoking, which includes traditional cigarettes, e-cigarettes, and vaping, contributes to approximately one-third of all heart disease-related deaths. Quitting smoking protects your heart by improving your blood circulation, reducing your blood pressure, and also reducing your risk of blood clots.

Watch your numbers

Tracking and understanding key health metrics can help you take control of your heart health. Regularly monitoring the following numbers can uncover early warnings and help guide lifestyle adjustments to prevent heart disease.

  • Maintaining a healthy weight with a target Body Mass Index (BMI) under 25 reduces strain on your heart.
  • Keeping your blood pressure, blood sugar, and cholesterol levels under control helps reduce your risk of heart disease, heart attack, and stroke.
  • HDL, "good" cholesterol, helps protect your heart by removing excess cholesterol from the bloodstream. High LDL "bad" cholesterol levels contribute to plaque buildup in your heart arteries, increasing the risk of heart disease.
  • High blood glucose levels increase the risk of heart disease, stroke, and damage to kidneys. An Hb A1c test that measures average blood sugar levels over 3 months should typically be below 5.7% for healthy individuals.

Lifestyle changes like reducing salt intake and regular exercise can help maintain blood pressure levels at 120/80 mm Hg. Hypertension is a silent killer as it often shows no symptoms while increasing your risk of heart attack and stroke. Regular monitoring and professional guidance are your first line of defense—partner with your healthcare provider to develop an effective management plan. 

Start today by taking small, intentional steps like preparing a home-cooked meal, taking a 10-minute walk, or scheduling a checkup to assess your cholesterol and blood pressure.

February marks Heart Health Awareness Month and opens the door to an excellent opportunity to pay extra attention to your heart health and schedule doctor's appointments to check on potential heart issues that you may have.


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