Improving your heart health doesn’t require a complete lifestyle overhaul. In fact, the most powerful changes are often small, consistent habits you practice every day.
What is Heart Disease?
Heart disease encompasses a variety of conditions that impact your heart’s ability to function effectively. While some individuals are born with heart-related issues, like congenital heart disease, others develop conditions over time. The most prevalent form of heart disease in the United States is coronary artery disease (CAD), characterized by the buildup of plaque in the arteries, restricting blood flow to the heart.
Sadly, heart disease is the leading cause of death in the U.S. However, many risk factors associated with it are manageable. By focusing on a few foundational lifestyle shifts—what you eat, your activity levels, and how you cope with stress—you can significantly lower your risk and foster long-term health.
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Here are six heart-healthy habits you can start today.
1. Quit Smoking
If you smoke, quitting is among the most transformative actions you can take for your heart’s well-being. Smoking damages blood vessels, decreases oxygen levels in your bloodstream, and elevates your risk for heart attacks and strokes. The silver lining? Your body begins healing rapidly after you quit. Circulation improves within weeks, and within a year, your heart disease risk drops significantly.
If you’re looking for support, connect with your primary care provider. Nicotine replacement therapies, medications, and counseling programs can greatly enhance your chances of quitting successfully.
Check out UC Davis Health’s Stop Tobacco Program and Workshops
2. Eat a Heart-Healthy Diet
Your dietary choices have a direct influence on cholesterol levels, blood pressure, and weight—all vital factors in heart health. Focus on incorporating:
- Fruits and vegetables
- Whole grains
- Lean proteins like fish, beans, and poultry
- Healthy fats from nuts, seeds, and olive oil
Limit processed foods, added sugars, sodium, and saturated fats. Simple swaps, like choosing water over sugary drinks or preparing meals at home more often, can yield significant benefits. Consistency is essential—regular daily choices can often outweigh the need for occasional perfection.
Explore heart-healthy recipes from our Good Food As Good Medicine blog
Discover how working with a Registered Dietitian can help you achieve your health goals
3. Get More Exercise
Regular physical activity is essential for fortifying your heart muscle, enhancing circulation, and helping regulate blood pressure and cholesterol levels. Aim for a minimum of 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous aerobic activity. This includes activities like brisk walking, cycling, hiking, swimming, or even some friendly pickleball games.
Incorporate strength training exercises at least twice a week as well. This can drastically boost your overall fitness and heart health.
If you’re just beginning, start with short walks and gradually increase your duration and intensity. Remember: some movement is always better than none.
Try these 3 easy exercises to start strength training at home or the gym
Explore this simple 8-week exercise plan for a healthy heart
4. Reduce Your Stress
Chronic stress can elevate blood pressure and trigger unhealthy coping mechanisms, including overeating, smoking, or excessive drinking. Finding healthy ways to manage stress is crucial.
Different techniques work for different individuals. You might want to explore:
- Meditation
- Deep breathing exercises
- Yoga
- Engaging in hobbies you love
Even five to ten minutes of mindfulness daily can significantly support your heart and overall well-being.
Learn more about anxiety and when it may be time to seek professional help
5. Get More Sleep
Sleep is integral to heart health. Insufficient sleep has been linked to higher risks of high blood pressure, obesity, and diabetes, all of which compound your heart disease risk. Most adults require seven to nine hours of quality sleep each night.
To enhance your sleep quality:
- Maintain a consistent bedtime.
- Avoid heavy meals and alcohol before bed.
- Keep your bedroom cool, dark, and quiet.
Common issues like insomnia and sleep apnea can jeopardize your heart health over time. If you frequently struggle with sleep or feel excessively fatigued during the day, consult your healthcare provider.
Discover how to achieve better sleep and improve your overall health
6. Reduce Your Alcohol Intake
Excessive alcohol consumption can escalate your risk for numerous health issues, including:
- Heart disease
- High blood pressure
- Stroke
- Weight gain
- Liver disease
If you find reducing alcohol intake challenging, your healthcare provider can link you to helpful resources and support systems.
Small Changes Add Up to Improve Heart Health
You don’t have to implement all these changes at once. Start with one or two habits that resonate with you, and gradually introduce more. The key here is consistency, not intensity.
Regular wellness checks, cholesterol assessments, and blood pressure evaluations will also help you gauge your risk and identify potential issues early.
Know the Warning Signs of a Heart Attack
Don’t hesitate to call 911 or seek emergency assistance if you suspect a heart attack. Common warning signs include:
- Chest discomfort
- Discomfort in other upper body areas such as arms, back, or neck
- Shortness of breath
- Rapid or irregular heartbeat
Symptoms can vary between men and women. Prompt intervention can significantly impact survival rates during a heart attack.
Learn about distinguishing between heartburn and a heart attack
Explore our heart and vascular care options and book an appointment today
This blog was medically reviewed by Surabhi Madwhal Atreja, associate professor of cardiology and the director of the Hypertension Clinic at UC Davis Health.
