Good heart health is essential for overall health and well-being. By adopting a few simple habits, you can strengthen your heart and reduce the risk of heart-related issues. These seven practical steps can help you show your heart the love it deserves.
Plus, if you’re someone who often thinks “I’m too busy to get healthy,” check out the “time tips” included in each section–they’re perfect for time-strapped people like you, and they’ll help show you that doing things to improve your health is quicker and easier than you might think!
Eat heart-healthy foods
Show your heart some love by making most of what you eat colorful fruits and vegetables, fiber-rich whole grains, and filling lean proteins like chicken, fish, beans, or tofu. Where possible, cut back on foods high in salt and added sugars.
Time tip: If you’re too busy to prepare healthy food, try keeping a bowl of fresh fruit—like apples, oranges, bananas—on your kitchen counter so you have an easy healthy snack ready anytime you want one!
Stay active
Keeping your heart strong doesn’t have to be complicated. Try to be physically active for at least 30 minutes most days. Whether it’s a brisk walk, dancing to your favorite songs, swimming, or gardening, find activities you enjoy.
Time tip: If it’s too tough to do one 30-minute activity, squeeze in three 10-minute sessions throughout your day.
Manage your stress level
Your heart feels the effects of stress, so it’s important to take time to unwind. Activities like deep breathing, meditation, or yoga can help you relax. Also make time for things you enjoy, whether it’s painting, doing crossword puzzles, or chatting with a friend.
Time tip: Instead of focusing on where you can add these activities to your day, look for where you can swap them. For example, if you know you mindlessly scroll social media after dinner, commit to doing a relaxation activity for 10 minutes of that time.
Get enough sleep
A good night’s sleep helps regulate blood pressure and allows your body to rest and recover. Aim for 7–9 hours of quality sleep each night to recharge and support your heart health. Stick to a consistent sleep schedule and have a relaxing bedtime routine. Turn off screens at least an hour before bed and unwind with calming activities like reading or listening to soothing music.
Time tip: If you think you’re too stressed or busy to get 7-9 hours of sleep, it’s a sign that that’s exactly what you need! Getting the right amount of sleep can help you have the right amount of energy to handle busy days without feeling quite as frantic.
Be tobacco-free
Quitting tobacco is one of the best things you can do for your heart. Using tobacco damages your heart and blood vessels, but the good news is that when you quit, your body starts to heal almost immediately. No matter how long you’ve had the habit, it’s never too late to quit—and there’s no time better than today to start!
Time tip: If needing to reduce stress is the reason you use tobacco, there are many other quick methods of stress relief that are much healthier! A few ideas: Use fidget toys, chew sugar-free gum, or doodle.
Maintain a healthy weight
Together, eating well and keeping active can help you achieve a healthy weight. Pair balanced eating with regular activity to boost your well-being and your energy levels.
Time tip: You don’t need to overhaul your whole routine! Making small, quick, and consistent changes—like adding more vegetables to your meals or taking short walks—can make a big difference over time.
Stay on track with checkups and screenings
Getting regular checkups is a simple yet powerful way to care for your heart—and the rest of you, too! Monitoring key numbers like blood pressure, cholesterol, and blood sugar helps detect potential issues early, when they’re easier to manage. These routine visits allow you and your doctor to work together to keep your heart healthy and strong.
Time tip: When you’re leaving the doctor’s office during this year’s checkup, stop at the front desk and make your appointment for next year’s checkup! That’s one less thing to have to remember next year.
Your heart works hard for you—support it by incorporating these simple yet impactful habits into your daily routine!
