Healthy Heart Tips: Simple Steps to a Stronger Heart
Taking care of your heart isn’t just important—it’s essential. Heart disease and stroke are the leading causes of death in the U.S., but the good news is that the risk can be significantly reduced by making simple lifestyle changes.
While it’s impossible to completely eliminate the risk of these events, the way we live can go a long way in preventing or delaying a serious health issue.
The American Heart Association has outlined “Life’s Essential 8” as a guide for promoting cardiovascular health. Here’s how you can start protecting your heart today:
1. Maintain a Healthy Diet
A nutritious diet plays a major role in heart health. While individual recommendations vary, you can use tools like the Mayo Clinic’s calorie calculator to determine your ideal daily intake.
For example, as a 77-year-old man, 5 ft. 11 in., and 165 pounds, I should aim for 2,150 calories per day based on my activity level.
The key?
✔ Limit sweets, starches, and unhealthy fats
✔ Prioritize fresh fruits, vegetables, whole grains, and proteins
✔ Avoid fad diets—balance is best!
2. Get Regular Exercise
A sedentary lifestyle increases heart disease risk, so staying active is crucial. The recommendation? At least 150 minutes of moderate exercise per week—that’s just 30 minutes a day, five days a week.
✔ Walking, cycling, swimming, or any enjoyable activity counts!
✔ Exercise should be safe, affordable, and something you actually like.
3. Quit Smoking—Your Heart Will Thank You
Smoking—including tobacco, vaping, and cannabis products—significantly increases the risk of heart attacks, stroke, irregular heart rhythms, and vascular diseases.
Quitting is challenging, but help is available. For support, visit CDC.gov/quit or call 1-800-QUIT-NOW for resources.
4. Prioritize Sleep for Heart Health
Adequate sleep not only improves how you feel but also lowers cardiovascular risk.
✔ Struggling with sleep? The Sleep Foundation offers 20 helpful tips to improve rest.
✔ Obstructive sleep apnea is a common but treatable condition linked to heart disease—consider getting evaluated if you suspect this may be affecting you.
5. Manage Your Cholesterol
Cholesterol is a complicated topic, but in general—lower is better. A fasting cholesterol level below 200 mg/dL is ideal.
✔ Swap out unhealthy options—less pizza, more fish and chicken!
✔ Talk to your provider for specific recommendations based on your levels.
6. Keep Blood Sugar in Check
Monitoring blood sugar is essential for preventing diabetes and reducing heart disease risk.
✔ Fasting blood sugar should be under 100 mg/dL
✔ For those with diabetes, HbA1c should be below 7%
For more information, visit the American Heart Association’s page on “How to Manage Sugar.
7. Control Your Blood Pressure
High blood pressure—also known as the “silent killer”—often has no symptoms but can significantly increase the risk of heart disease and stroke.
✔ The goal: Below 120/80 mmHg
✔ First steps: Focus on diet, exercise, and weight management
✔ If lifestyle changes aren’t enough: Consult your provider for medication options
8. Maintain a Healthy Weight
Excess weight is linked to serious conditions like diabetes, hypertension, high cholesterol, and sleep apnea. But even small changes make a difference—losing just 10 pounds can improve overall heart health.
For additional guidance, check out the American Heart Association’s “5 Steps to Lose Weight and Keep It Off.
Protect Your Heart for the Future
Your heart works hard every single day—taking small steps now can lead to a healthier, longer life.
Visit Heart.org for more tips on heart health and disease prevention.