The American Heart Association recommends that individuals get at least 150 minutes of exercise per week. “This includes aerobic and weight-bearing exercises such as the use of lightweight dumbbells, walking or swimming,” Lepor said.
Dr. Nikki Bart, a heart failure and heart transplant cardiologist, noted that exercise can reduce your blood pressure, improve cholesterol and help maintain a healthy weight.
Any type of movement is healthy ― it can even be walking, dancing, cleaning or gardening. Need some motivation? Find yourself a workout buddy. This can help hold you accountable and even provide an opportunity to catch up with a friend at the same time.
3. Lower Your Stress Levels
Whether you’re constantly stressed out from work or that never-ending to-do list at home, you’ll want to find ways to manage your stress levels for the sake of your heart health. According to the American Heart Association, chronic stress may lead to high blood pressure, which can increase risk of heart attack and stroke.
Not sure where to start? Exercise, meditation and breathing exercises have been shown to help reduce stress levels and even increase endorphins. For help with these and any large stressors in your life ― related to finances or caregiving, for example ― it might also be worth seeing a therapist. A mental health professional can give you the tools to help manage your anxiety.
4. Eat Nutritious Foods
This isn’t to say that you can’t have cake, but you’ll also want to fill many of your meals with lean protein, fruits and vegetables.
“The Mediterranean diet, which includes a balance of fatty fish, nuts and legumes, has been shown to be of benefit,” Bart said. “Another good rule of thumb is to have a ‘rainbow on your plate,’ with a diet full of antioxidant-rich fresh fruit and vegetables.”
Additionally, Dr. Elizabeth Klodas, board-certified cardiologist who is the founder and chief medical officer of Step One Foods, recommended getting plenty of whole-food fiber, omega-3 fatty acids, antioxidants and plant sterols. You can find these in foods like nuts, fish, yogurt, fruits and veggies (among many others).
5. Stop Smoking And Vaping
Smoking and vaping can be bad for not just your lungs but your heart health too, since you are inhaling chemicals when doing these activities.
“Many of these can constrict blood vessels, cause inflammation and affect blood pressure and heart rate,” Klodas said.
It might not seem like it at the moment, but the consequences of smoking will invariably add up. If you’re having a hard time quitting, there are resources and other kinds of help available through the Centers for Disease Control and Prevention.
6. Get Enough Sleep
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