7 habits that can boost your heart health

Your hardworking heart pumps every minute of every day. And in most cases, it’s something you don’t have to think much about. But you might want to focus on your heart a little more. Heart disease is the leading cause of death in the U.S., so paying attention to your heart health is important. 

Fortunately, there are some simple changes that can help lower your risk for heart disease. Here are 7 ways to keep your ticker in tip-top shape.     

Find a relaxing hobby 

When you’re under stress, it can be tough to keep up with heart-healthy habits. Things like eating right, exercising, and getting enough rest take a back seat.  

But stressful times are exactly when you need those healthy habits the most. Why? Ongoing stress can raise your blood pressure. And high blood pressure is a risk factor for heart disease, heart attack, and stroke.    

Doing something that relaxes your mind and body can help. Meditation is a great way to reduce stress and worry. It doesn’t have to be complicated. Simply spend a few minutes a day focused on your breath and being in the moment. 

Activities that keep your hands and mind busy can also help you calm down. Examples include knitting, woodworking, playing chess, and doing crossword puzzles. 

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Get your heart pumping  

The heart is a muscle, so working out makes it stronger. “Do something that gets your heart rate up for at least 20 minutes at a time,” says cardiologist Stephanie Coulter, MD. She’s an assistant medical director at the Texas Heart Institute in Houston.     

And you don’t have to belong to a gym to do it. You can weed for 20 minutes in the garden, walk around the neighborhood, dance in your living room, or go for a bike ride. Getting regular exercise benefits your whole body in many ways.  It can: 

• Lower blood pressure
• Lower risk of stroke
• Improve mental health
• Help maintain a healthy weight    

Keep an eye on your cholesterol 

Few of us know our cholesterol numbers. That’s OK. This is just a friendly reminder to talk about cholesterol with your doctor during your next visit. Most adults should have their levels checked every 5 years. Or more often, depending on risk factors.  

Cholesterol is a waxy substance that’s made by the liver. It’s also found in some foods. Your body needs cholesterol to function.  

But when you have too much LDL cholesterol (the “bad” kind), it can cause problems. Too-high levels can cause fatty deposits to build up in your arteries and cause blockages. That makes it hard for blood to get through. The deposits can also break off and form a clot, which could cause a heart attack or stroke. 

A healthy total cholesterol level falls between 125 mg/dL and 200 mg/dL. Some simple dietary changes can help keep your cholesterol in that good range. These include:    

• Cut back on saturated fats. These are mainly found in animal products like butter, full-fat milk, cheese, and fatty beef. Saturated fats can raise your total cholesterol level. 
   
• Eat more high-fiber foods like fruits, vegetables, beans, and whole grains. Fiber can help lower your “bad” LDL cholesterol. Women should aim for 21 to 25 grams per day, while men should aim for 30 to 38 grams.      

Aim for a healthy weight 

Being overweight raises your risk for diabetes and high blood pressure, two risk factors for heart disease. Excess weight can also directly injure the heart.    

Here’s the good news: You don’t have to lose a lot of weight to benefit your heart. Studies suggest losing just 3% to 5% of your body weight is enough to help you lower or avoid risk factors like diabetes and high cholesterol.  

Trying to lose weight can feel overwhelming, so start with small goals. Some ideas:    

• Set a doable exercise goal. That could be walking 30 minutes a day, 5 days a week. You could do it all at once or break it up throughout the day.  
   
• Eat more slowly. It can take up to 20 minutes to know you’re full. Eating slowly gives your brain a chance to catch up to your stomach.    
   
• Eat foods that are high in fiber and protein and contain some healthy fats. These nutrients can help you feel fuller longer so you’re less likely to want seconds. Good fat sources include salmon, nuts, and avocado.     

Subtract sugar   

Sugar is in almost everything we eat. But too much added sugar (the kind that’s added to packaged foods during processing) can raise your risk of health problems. These include obesity and heart disease.  

Try cutting back on common sources of added sugar like these:    

• Sugary beverages (especially soda). Drink plain or sparkling water instead.
• Desserts and sweet snacks like doughnuts and pastries   
• Candy      
• Breakfast bars 

Sleep, sleep, sleep   

Getting a good night’s rest is key for heart health. Poor sleep can lead to problems like high blood pressure, obesity, and type 2 diabetes, according to the Centers for Disease Control and Prevention. And those health issues raise the risk of heart disease, heart attack, and stroke. 

Most adults need 7 to 8 hours of sleep a night. If you’re falling short, make sure you have healthy sleep habits:      

• Go to sleep and wake up around the same time every day.   
• Unplug from screens (phone, tablet, TV) 30 to 60 minutes before bedtime.  
• Keep your bedroom cool, dark, and quiet.
• Get enough exercise (just not too close to bedtime).    

If you smoke, quit 

Chemicals in cigarette smoke can damage the heart and blood vessels. Smoking also can cause plaque buildup in the arteries. That can lead to heart disease, and over time, heart attack or stroke.    

The good news for quitters: Your body starts repairing itself soon after the final puff. Quitting is a challenge, but it’s easier when you have support. Counseling, oral medications, and nicotine replacement therapy (NRT) products like the nicotine patch or gum can all help.  

You can also use free smoking-cessation programs through Wellframe, a smartphone app that comes with your plan.    

Article sources: 
Heart disease overview: Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute 
Mindfulness: Mayo Clinic 
Physical activity and heart health: Centers for Disease Control and Prevention 
Healthy diet: Cleveland Clinic 
Weight and heart disease: Johns Hopkins Medicine; U.S. Department of Agriculture 
Added sugars: Centers for Disease Control and Prevention 
Sleep and heart health: Centers for Disease Control and Prevention 
Smoking and heart health: U.S. Food & Drug Administration