Want to keep your heart working well for years? Small, practical changes add up fast. This page pulls together straightforward tips on diet, activity, medication, and when to call your doctor—no fluff, just what works.
Move more. Aim for about 150 minutes a week of moderate activity—brisk walking, cycling, or anything that raises your breathing. Break it into 20–30 minute sessions if that fits your day better. Strength training twice a week helps maintain muscle and supports metabolism.
Cut down on salt. Try to keep sodium under 2,300 mg a day. Swap processed foods for whole foods: fresh veggies, fruit, beans, and plain yogurt. Cook with herbs and lemon instead of packaged sauces.
Watch fats and sugars. Replace saturated fats (butter, fatty cuts) with unsaturated fats like olive oil, nuts, and avocados. Limit sugary drinks and snacks—these add up fast and raise triglycerides and weight.
Eat heart-friendly proteins. Aim for two to three servings of fatty fish a week (salmon, mackerel) for omega-3s. Plant proteins—beans, lentils, tofu—are great swaps for red meat a few times a week.
Keep track of blood pressure, cholesterol, blood sugar and weight. A home blood pressure cuff is cheap and useful—write down readings and share with your doctor. Target numbers vary by your health, but if your BP stays at or above 130/80, talk to your provider about next steps.
Get screened. Most adults should check cholesterol and glucose at least once every few years; people with risk factors need tests more often. Regular checks catch problems early when they’re easier to treat.
Take medications the right way. If your doctor prescribes statins, blood pressure drugs, or blood thinners, take them exactly as directed. Don’t stop or change doses without asking. If side effects bother you, call your provider—there are usually alternatives.
Quit smoking and limit alcohol. Smoking sharply raises heart risk; quitting gives benefits within months. Keep alcohol moderate—up to one drink a day for women and up to two for men—if you drink at all.
Manage stress and sleep. Chronic stress and poor sleep raise heart risk. Try simple routines: a short walk after work, 7–8 hours of sleep, and a calming bedtime ritual. If anxiety or sleep problems persist, get professional help.
Know warning signs. Chest pressure, sudden shortness of breath, lightheadedness, or pain that radiates to the arm or jaw need urgent care. Faster treatment saves heart muscle and lives—don’t wait.
Start small. Pick one or two changes today: swap a soda for water, add a 20-minute walk, or check your blood pressure. Small wins build into big protection for your heart.
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