Heart health tips

Heart disease remains the leading cause of death for adults in the United States. But there are ways you can improve your heart health and help lower your risk of heart disease. 

Tips to improve your heart health

The American Heart Association recommends these tips to help improve your heart health:

• Do at least 150 minutes of moderate-intensity physical activity a week – that’s about 20 minutes a day
• Eat a healthy diet with whole grains, lean protein and plenty of fruits and vegetables
• Stop smoking or vaping, or don’t start
• Stay at a healthy weight
• Control blood sugar, cholesterol and blood pressure
• Get healthy sleep – between seven to nine hours a night

Additionally, you should also:

• Get routine checkups with your doctor
• Find ways to relax and lower stress
• Fill and take medication as prescribed
• Report changes in blood pressure readings or other symptoms to your doctor

Start with eating healthy

If you’re not sure where to start when it comes to improving your heart health, begin with eating a well-balanced diet. A healthy diet can also help other areas of your health.

The Academy of Nutrition and Dietetics says that a heart-healthy diet should include:

Fiber

Eat a fiber-rich diet with a variety of whole grains, fruits and vegetables.

Healthy fats

Choose unsaturated fats such as avocados, nuts, seeds, fatty fish and olive oil. Limit saturated fats, which are found in red meats and dairy products, and trans fats like those in hydrogenated oils.

Lean protein

Eat lean proteins like chicken, turkey and fish, and plant-based proteins like tempeh, tofu, beans, lentils, nuts and seeds.

Low sodium

Eat whole, unprocessed foods to limit the amount of sodium, or salt, you eat. To add flavor without adding more salt, try seasoning foods with herbs, spices, citrus, onions, garlic or peppers.

Low sugar

Limit refined carbohydrates, especially added sugar, sweets and sugar-sweetened drinks.

Limit alcohol

Avoid alcohol if you already don't drink. If you do drink alcohol, limit how much you drink to these recommended amounts:

• One serving per day for women
• Two servings per day for men

One serving is equivalent to 12 ounces beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

Want to learn more?

For more information on heart health, visit the American Heart Association at heart.org.

 

Written by: Blue Cross of Idaho
Posted: February 2, 2022
Updated: January 29, 2026