Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.
While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.
From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.
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1. Build Meals Around a Heart-Healthy Diet
What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3)
Foods to Limit:(3)
- Highly processed foods (like deli meats, chips, cookies, etc.)
- Sodium (foods high in salt)
- Alcohol
- Added sugars
- Fried foods
- Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil)
Foods to Add:(3)
- Fruits and Vegetables
- Whole grains
- Lean protein sources (pork, chicken, turkey, beef)
- Plant-based proteins (beans, lentils, soy, tofu)
- Heart-healthy fats (nuts, seeds, olive oil)
Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.
2. Maintain a Healthy Weight
Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4)
The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.
As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5)
Here’s a quick refresher on how to calculate BMI:(5)
BMI = weight (kg) ÷ height (m²)
And a reminder of what’s considered what in regards to your numbers:(5)
Underweight: <18.5
Healthy: 18.5 – 24.9
Overweight: 25-29.9
Obesity: >30
Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.
3. Move Your Body Regularly
Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6)
This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen.
The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7)
If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.
4. Manage Your Stress
Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8)
With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction.
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5. Prioritize Quality Sleep
Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)
Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.
6. Support a Strong Heart With Healthy Choices
Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)
- Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
- Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
- Limit alcohol and only drink in moderation (if any)
- Avoid smoking
Bottom Line
Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.
By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.
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