Your heart works hard every day. It pumps blood, delivers oxygen and helps keep the rest of your body working the way it should. That is why heart health matters at every age, even if you feel healthy.
Heart disease remains the leading cause of death in the U.S., but many risk factors can be managed with healthy daily habits and regular medical care. The sooner you start caring for your heart, the more you can do to protect your long-term health.
The good news: You do not have to change everything at once. Small steps can make a difference over time.
What does it mean to have a healthy heart?
A healthy heart can pump blood efficiently and support your body during rest, activity and stress. Heart health is also affected by your blood pressure, cholesterol, blood sugar, weight, sleep, activity level and whether you smoke or use nicotine.
Some heart disease risk factors, such as age and family history, cannot be changed. But many others can be improved with lifestyle changes, preventive care and treatment when needed.
1. Eat more heart-healthy foods
A heart-healthy eating pattern can help lower your risk of high blood pressure, high cholesterol, diabetes and heart disease.
Focus on:
- Fruits and vegetables
- Whole grains
- Beans, lentils and other high-fiber foods
- Lean proteins, such as fish, poultry and low-fat dairy
- Healthy fats, such as olive oil, avocado, nuts and seeds
- Foods lower in sodium, added sugar and saturated fat
You do not have to follow a perfect diet. Start by adding more whole foods and cutting back on highly processed foods, sugary drinks and foods high in salt.
The Mediterranean diet and DASH diet are two eating patterns often recommended for heart health. If you have a medical condition, food allergy or special diet need, talk with your health care provider or a registered dietitian before making major changes.
2. Move your body regularly
Physical activity strengthens your heart and helps support healthy blood pressure, cholesterol, blood sugar, weight and mood.
Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. This can include brisk walking, swimming, biking, dancing or other activities that raise your heart rate.
You can break this into smaller sessions, such as 20 to 30 minutes most days of the week. If you are just getting started, even a few minutes at a time can help you build momentum.
Try to move more throughout the day too. Take short walking breaks, use the stairs, stretch between meetings or do household chores. Less sitting and more movement can support your heart health.
3. Know your numbers
Heart disease can develop without obvious symptoms. That is why routine checkups and screenings are important.
Ask your provider about these key heart-health numbers:
- Blood pressure
- Cholesterol levels, including LDL, HDL and triglycerides
- Blood sugar or A1C
- Weight and waist measurement
- Body mass index, or BMI, if appropriate for you
These numbers can help you and your provider understand your risk and decide whether lifestyle changes, medication or other treatment may be needed.
4. Maintain a healthy weight for you
Weight is only one part of heart health, but it can affect your risk for high blood pressure, high cholesterol, type 2 diabetes, sleep apnea and heart disease.
A healthy weight is not the same for everyone. Your provider can help you understand what is right for your body, health history and goals.
If weight loss is recommended, focus on steady, realistic changes. Eating more nutritious foods, moving more, getting enough sleep and managing stress can all help.
5. Avoid smoking, vaping and nicotine
Smoking and nicotine use can damage your blood vessels, raise your blood pressure and increase your risk of heart disease, heart attack and stroke. Secondhand smoke can also affect heart health.
Quitting can help your heart quickly, even if you have smoked for many years. You do not have to do it alone. Your provider can talk with you about quit plans, medications, nicotine replacement options and support programs.
6. Get enough quality sleep
Sleep is an important part of heart health. Poor sleep can affect blood pressure, blood sugar, weight, stress and inflammation.
Most adults need seven to nine hours of sleep each night. Talk with your provider if you snore loudly, wake up gasping, feel tired during the day or have trouble falling or staying asleep. These may be signs of a sleep disorder, such as sleep apnea, which can affect your heart.
7. Manage stress in healthy ways
Stress is a normal part of life, but long-term stress can make it harder to care for your heart. It may affect sleep, eating habits, blood pressure and physical activity.
Healthy ways to manage stress include:
- Walking or other movement
- Deep breathing
- Spending time with supportive people
- Limiting alcohol
- Making time for hobbies
- Getting help for anxiety, depression or ongoing stress
If stress feels overwhelming or hard to manage, talk with your provider or a behavioral health specialist.
8. Learn the warning signs of a heart attack
Some heart attacks are sudden and intense. Others start slowly with mild pain, pressure or discomfort. Knowing the warning signs can help you act quickly.
Call 911 right away if you or someone near you has symptoms such as:
- Chest pain, pressure, squeezing or fullness
- Pain or discomfort in the arm, shoulder, back, neck, jaw or upper stomach
- Shortness of breath
- Cold sweat
- Lightheadedness or dizziness
- Nausea or vomiting
- Unusual fatigue
Chest pain is the most common symptom for both men and women. Women may be more likely to have symptoms such as shortness of breath, nausea, vomiting, back pain or jaw pain.
Do not drive yourself to the emergency room if you think you may be having a heart attack. Call 911.
When should you talk to a doctor about heart health?
Talk with your health care provider if you have:
- High blood pressure
- High cholesterol
- Diabetes or prediabetes
- A family history of heart disease
- Chest pain or shortness of breath
- Heart palpitations
- Swelling in your legs or feet
- Dizziness or fainting
- Trouble exercising because of fatigue or breathing problems
- Questions about your heart disease risk
You should also keep up with routine wellness visits, even if you feel well. Preventive care can help find risk factors early, before they lead to more serious problems.
The bottom line
Heart health is built through everyday choices and regular medical care. Eating well, moving your body, avoiding nicotine, getting enough sleep, managing stress and knowing your numbers can all help protect your heart.
It is never too early or too late to take care of your heart. Start with one small change and build from there.
Concerned about your heart health? Banner Health heart specialists can help you understand your risk, manage heart conditions and make a plan to protect your heart. Find a Banner Health heart specialist near you.
Frequently asked questions about heart health
What is the best way to keep your heart healthy?
The best way to support heart health is to build healthy habits over time. Eat a balanced diet, move your body regularly, avoid nicotine, get enough sleep, manage stress and keep up with routine checkups.
How much exercise do you need for heart health?
Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. This can include brisk walking, swimming, biking or dancing. You can break activity into shorter sessions throughout the week.
What foods help support heart health?
Heart-healthy foods include fruits, vegetables, whole grains, lean proteins and healthy fats such as olive oil, nuts, seeds and avocado. It can also help to limit foods high in sodium, added sugar and saturated fat.
What are the most important heart-health numbers to know?
Ask your provider about your blood pressure, cholesterol, blood sugar and weight. These numbers can help you understand your risk for heart disease and what steps may help lower that risk.
