Simple but Powerful Ways to Improve Your Heart Health

When it comes to living a long and active life, the importance of having a healthy heart probably comes as no surprise. While heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, there are many steps you can take to help mitigate risk and keep your heart in good shape. Therefore, in addition to regular checkups, the following strategies can go a long way in boosting your heart health:

Know your numbers. 

Knowing key health metrics such as blood pressure, cholesterol levels, blood sugar levels and body mass index can help you and your health care provider identify potential risks early. Schedule annual checkups and discuss any concerns you may have about your heart health. Early detection and risk factor management can reduce the likelihood of developing heart disease.

Eat more fruits and vegetables. 

This age-old advice still holds true. By incorporating a variety of colorful fruits and vegetables into your diet, you can ensure you are consistently getting a host of important nutrients, such as vitamins, minerals, fiber and antioxidants, all of which contribute to a healthy cardiovascular system. For example, leafy greens like spinach and kale are high in potassium, which helps manage blood pressure. Fresh grapes contain 7% of the daily recommended intake of potassium, are a good source of vitamin K and are also a natural source of beneficial antioxidants and other polyphenols, including flavonoids, that can help promote healthy circulation.

Get moving.

Nothing benefits your heart as much as regular physical activity. Exercise strengthens the heart muscle, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American Heart Association, such as walking, jogging or swimming with strength training exercises like lifting weights or using resistance bands mixed in to help reduce the risk of heart disease and improve overall cardiovascular health.

Manage stress. 

Chronic stress can negatively impact heart health, increasing blood pressure and other risk factors for heart disease. Techniques such as deep breathing, meditation, yoga and regular physical activity can help manage stress levels and maintain a healthy heart. Additionally, taking time to engage in hobbies, spending time with loved ones and ensuring adequate sleep are stress-reducing activities that improve overall well-being and heart health.

 

 

Reprinted with permission from RISMedia. ©2025. All rights reserved.

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