Heart disease remains the leading cause of death in the United States, but adopting healthy lifestyle habits can significantly reduce your risk, the Washington Post reports.
Cardiologists emphasize that it’s never too early—or too late—to start taking care of your heart. Here are seven expert-recommended ways to improve your heart health and lay the foundation for a longer, healthier life.
1. Know Your Numbers
Understanding your blood pressure, cholesterol, and blood sugar levels is a critical first step in assessing your risk for heart disease. A visit to your primary care physician can help you establish a baseline and identify areas for improvement. Discussing your health goals with your doctor can also provide guidance on small, achievable changes that yield significant results over time.
2. Quit Smoking
Smoking is linked to about one-third of all deaths from heart disease. It contributes to inflammation, plaque buildup in arteries, and blood clots, which can lead to heart attacks or strokes. Quitting smoking—whether it’s traditional cigarettes or e-cigarettes—is one of the most impactful steps you can take for your heart. Combining counseling with medication has proven to be an effective strategy, and organizations like the North American Quitline Consortium offer resources to help.
3. Stay Active
Regular physical activity strengthens the heart and improves overall cardiovascular health. The American Heart Association recommends 150 minutes of moderate aerobic activity weekly, but even small bursts of movement can make a difference. Simple actions like taking the stairs, doing lunges during breaks, or tracking steps with a fitness device can help build a sustainable exercise routine.
4. Adopt a Heart-Healthy Diet
A diet rich in whole grains, fresh produce, and lean proteins is key to reducing your risk of heart disease. Cardiologists often recommend the DASH or Mediterranean diets, which emphasize unsaturated fats like olive oil and nuts while minimizing saturated fats found in red meat. Gradually replacing red meat and processed foods with healthier alternatives can improve cholesterol levels and reduce metabolic risk factors.
5. Prioritize Quality Sleep
Adequate sleep—seven to nine hours per night—is essential for heart health. Sleep deprivation increases stress hormones, disrupts metabolism, and contributes to weight gain, insulin resistance, and inflammation. Establishing a consistent sleep schedule, avoiding caffeine late in the day, and limiting screen time before bed can help improve sleep quality.
6. Limit Alcohol Consumption
Excessive alcohol intake can raise triglyceride levels, lead to weight gain, and increase the risk of high blood pressure and heart failure. Experts recommend limiting alcohol to occasional consumption or abstaining entirely. For individuals with heart failure, avoiding alcohol altogether is strongly advised.
7. Recognize Gender-Specific Risks
Women face unique risk factors for heart disease, including early menopause, autoimmune conditions, and pregnancy-related complications such as gestational diabetes and high blood pressure. It’s crucial for women of all ages to prioritize regular check-ups and address potential cardiovascular concerns proactively.
