The One Thing You Need to Do to Take Care of Your Heart

Maintaining a healthy heart seems straightforward at first glance. Exercise, maintain a healthy diet, and avoid stress — how hard can it be? But putting these things into practice is difficult. With more than 30 million people in the U.S. diagnosed with heart disease annually, caring for your heart is more important than ever. Luckily, you don’t have to completely upend the way you live — the simplest way to build up a healthy heart routine is by introducing small habits that can lead to better cardiovascular health. Try using these simple lifestyle choices for a happy and healthy heart, long-term.

Always Take the Stairs

It's tempting to use the elevator when you’re running late, but it’s much healthier to take the stairs. Studies have shown that climbing just 50 stairs daily reduces the risk of heart attacks by 20%. Using the stairs also improves blood circulation and lowers the risk of developing coronary disease.

Eat More Nuts

Nuts are rich in Omega-3 fatty acids, which reduce the risk of heart attacks, and have plenty of cholesterol-lowering fiber. The Mayo Clinic recommends eating four to six servings of unsalted nuts weekly to help boost arterial health. While any nut is a healthy choice, some are higher in heart-healthy fatty acids, such as walnuts, almonds, and pecans.

Limit Red Meat Consumption

While recent studies suggest the risk may not be as high as it was once believed, there’s a link between consuming red meat and an increased risk of heart disease. If you rely on red meat for protein, consider switching out beef for other protein-rich foods such as fish, poultry, and eggs.

Dance More

Dancing isn’t just fun — it’s a fantastic workout for good heart health. Studies have shown that moderate-intensity dancing is directly linked to decreased cardiovascular ailments. Dancing also encourages social connection, which helps improve overall mental health.

Get Regular Check-Ups

Maintaining good heart health is all about prevention. Be sure to visit your primary care physician for an annual check-up. Physicals are a simple way to keep tabs on cholesterol levels and blood pressure, allowing your care team the opportunity to flag any potential coronary issues. 

Practice Good Oral Hygiene

The same bacteria that cause gum disease and gingivitis can also damage blood vessels, leading to cardiovascular disease, inflammation, and blood clots. Maintain good oral hygiene by brushing your teeth, flossing, and visiting your dentist twice yearly for cleaning.

Research Family Medical History

Knowing your family’s medical history is a great way to be aware of potential heart issues early on. Talk with family members, consult medical records, and consider genetic testing to see the scope of medical issues that can potentially arise. Then, develop a plan with your primary care physician to tackle potential heart problems.

Get a Good Night’s Sleep

Getting a good night’s rest helps ensure the body has plenty of time to recuperate from the day and puts less strain on the heart. Aim to sleep seven to nine hours each night for the best results. Be aware, however, that sleeping too much can have adverse health effects. A recent study found that women who slept between nine and 11 hours each night saw a 38% increased risk of developing coronary disease than women who slept just eight hours.

Take Time to Destress

Stress is one of the worst things for your mental and physical health. Studies suggest that high levels of the stress hormone cortisol can lead to increased cholesterol and blood pressure — two of the major contributing factors to coronary disease. Set aside time each day to practice calming techniques, such as breathing and meditation, to help you redirect, refocus, and reduce stress. 

Walk During Lunch Breaks

You don’t need to have unlimited time to get in heart-healthy exercise. Walking for just 30 minutes each day has huge benefits in preventing coronary disease, which means a brisk stroll around the block during your lunch break may be the easiest (and simplest) way of preventing heart problems. If you’re pressed for time, walking just 10 minutes daily is a great compromise that keeps your heart pumping.

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