How to improve heart health

The heart is one of the most vital organs in the body, responsible for delivering oxygen-rich blood throughout your body. It's critical to take good care of your heart to support your health and well-being for life. By following these recommendations, you can keep your heart healthy and strengthen it for years to come.

Eat a balanced, heart-healthy diet. Focus on nutrient-dense whole foods like fruits and vegetables, whole grains, lean protein, fatty fish, nuts, and seeds. Aim for 5–10 servings of produce daily, including leafy greens, berries, broccoli, carrots, and spinach, which are rich in vitamins A, C, and K as well as antioxidants.

Switch to 100% whole wheat bread, oats, brown rice, quinoa, and beans for fiber while limiting refined grains and sugary foods. Consider foods rich in omega-3 fatty acids, such as fatty fish like salmon and sardines, for their inflammation-reducing benefits. Almonds and chia seeds also provide healthy fats, protein, and fiber to satisfy hunger.

For protein, choose fish, chicken, beans, legumes, and nuts over red meat and full-fat dairy products. Avoid frying foods in trans fats and limit full-fat salad dressings, fried foods, and fast food for better heart health.

Exercise regularly through cardiovascular activity and strength training. Aim for at least 150–300 minutes of moderate aerobic activity per week or 75–150 minutes of vigorous activity. Activities such as walking, swimming, or biking are ideal cardio options, while strength training with weights or resistance bands a few times a week provides additional heart benefits. A combination of aerobic activity and strength training will maximize your heart health.

Manage other heart risks, including not smoking, limiting excess alcohol consumption, properly managing high blood pressure, high cholesterol, diabetes, and maintaining a healthy weight. These conditions and factors can significantly impact your heart health and the development of heart disease over time if they are not properly controlled. See your doctor for medical management as needed.

Get your heart's health checked regularly. Visit your doctor for recommended screenings based on your age and risk factors. Issues such as high blood pressure or high cholesterol may require lifestyle changes and/or medication to control. Early detection and treatment of any heart risks are critical to preventing damage and disease.

Making positive lifestyle changes to a balanced, nutritious diet, an active routine, optimal risk management, and regular preventive care can have a profound impact on heart health, disease prevention, and longevity. A commitment to heart health is a gift of vital well-being that lasts a lifetime. Please let me know if you have any other questions or require any further information. A healthy heart is worth the effort!

Manage your stress levels. Too much cortisol, the stress hormone, can be hard on your heart. Try relaxation techniques like yoga, meditation, deep breathing, or massage therapy. Limit stressful activities when possible and take occasional breaks to unwind.

Reduce pollution exposure. Try to limit pollution from vehicle emissions, power plants, petroleum by-products, and more, which have been linked to heart damage and disease. Support green initiatives in your community, and daily habits like walking, biking, public transport, or an electric vehicle when feasible can also help.

Get enough sleep. Most adults need 7-9 hours of sleep per night for optimal health. Lack of sleep can raise blood pressure, stress hormones, and inflammation while decreasing heart-protective hormones. Aim for a consistent sleep schedule so your body develops a sleep-wake cycle.

Stay hydrated. Drink plenty of water throughout the day to keep your heart pumping effectively. Dehydration strains the heart and can lead to heart rhythm issues or even a heart attack in extreme, prolonged cases. Aim for 6–8 glasses, or 2 liters, of fluid per day from water and other non-caffeinated beverages.

Consider supplements. Supplements may benefit heart health for some people, including omega-3 fatty acids, coQ10, magnesium, potassium, vitamin E, garlic, and more. However, always check with your doctor first before taking any supplements to determine if they are right and safe for you based on any medications or health conditions. Some supplements can interact with drugs or be harmful in high amounts.

CoQ10 helps produce energy in your cells, including heart cells. Omega-3s have anti-inflammatory effects. Magnesium and potassium help maintain healthy blood pressure. Vitamin E acts as an antioxidant and helps protect cells against damage. Garlic may lower blood pressure when consumed regularly, but it can interact with some medications. As with any supplement, always follow the dosage instructions and talk to your doctor about potential benefits versus risks for your unique health needs.

The steps to improving and maintaining heart health are comprehensive in nature, but by focusing on optimal diet, exercise, stress management, sleep, supplement considerations, and risk management with regular medical care, you can keep your heart strong and pumping efficiently for life. Making heart health a priority at every age and life stage will support wellness, vitality, and longevity.