8 Ways To Improve Your Heart Health

Your heart works tirelessly — beating more than 100,000 times a day. But how often do you think about keeping it healthy? Whether you’re hoping to lower your risk of heart disease or just boost your overall wellness, a few simple changes can make a big difference.

Preventive cardiologist Luke Laffin, MD, shares how to improve your heart health with some practical, proven steps to strengthen your heart.

Simple steps to improve heart health

Ready to work on your heart health? Dr. Laffin recommends the following.

1. Get a physical

Getting a physical is important for everyone — and yes, that means you. Why? Because heart disease is a top cause of death in the United States, and many of these signs aren’t something you can spot on your own.

“Going in for a check-up is a good thing,” says Dr. Laffin, who acknowledges that he sees many patients who haven’t been to a doctor in years. “It’s an opportunity for you to talk with your healthcare provider about any health concerns you have and understand your cardiovascular risk.”

Doctors are trained to spot and manage health issues, including chronic conditions, like heart disease, that don’t always come with visible symptoms. During a physical, they’ll track important data related to your heart, like your:

• Blood pressure
• Blood sugar levels
• Cholesterol levels
• Heart rate

They’ll also ask about your habits, like how often you’re physically active, what your diet looks like and whether you drink, smoke or use drugs — all activities that play a major role in heart health.

2. Aim to move at least 150 minutes a week

You already know that exercise is good for you. But while you may typically associate exercise with a toned figure and stronger muscles, it also does a world of good inside your body.

“It’s also great for your mental health and has a dramatic impact on your likelihood of developing diabetes,” says Dr. Laffin. “Exercise lowers your cholesterol and blood pressure, which are both important risk factors for heart disease.”

But don’t let yourself be overwhelmed or put off by the idea of dramatically increasing your activity levels. Small steps can have a big effect on your heart health.

“Maybe exercising means you get off the elevator one floor before your destination and walk up that extra flight of stairs,” he illustrates. “Maybe it means parking farther away from the entrance to your office and walking a bit extra. These little things make a difference.”

3. Follow a heart-healthy way of eating

What you eat plays an enormous role in your risk of heart disease, but Dr. Laffin doesn’t want you to think about it as dieting.

“Truly embracing healthy eating habits isn’t a diet, it’s a lifestyle,” he says. “You’re not just eating for each individual day — you’re eating for longevity and for a better quality of life.”

Look into the elements of heart-healthy dietary patterns (like eating fruits and vegetables, whole grains and protein, reducing your salt intake and avoiding processed foods), and figure out where you need to make changes.

Whether you decide to go fully vegetarian, start eating more plant-based foods or finally tackle your sweet tooth, dietary changes can go a long way toward improving your heart health.

“Diet really makes a large impact,” he emphasizes.

4. Reduce stress

When you’re feeling overwhelmed and frazzled, it’s not just your mental health that suffers.

Stress produces cortisol. That’s the hormone in your body that causes your blood pressure and heart rate to skyrocket. Stress also affects your entire lifestyle, which can cause you to eat more, get less sleep and maybe even drink more alcohol.

“Stress is a really potent risk factor for heart disease,” Dr. Laffin warns. “People with high levels of anxiety tend to have more heart attacks and strokes.”

Make time in your day to do things that help you relax. Try talking with friends, getting outside for a walk or reading a book. And, of course, as mentioned, there’s always exercising, which releases the stress-reducing hormones known as endorphins.

Need a little extra help? The internet can sometimes increase your stress levels, but technology also has the potential to be a tool for good. There are lots of websites and apps that can help you keep calm by embracing practices like meditation, reflection and breathwork.

5. Get at least six hours of sleep

Shorting yourself on sleep can spell trouble for your heart.

“Consistently getting less sleep can increase blood pressure and cause inflammation,” Dr. Laffin explains. “That part of your brain that activates during sleep deprivation is near the part where hunger is, so we know that if you don’t sleep, you eat more.”

Not getting enough sleep can also contribute to high blood pressure, atrial fibrillation and heart failure.

To get more ZZZs:

• Cut back on caffeine in the afternoons and evenings.
• Put your phone away at least an hour before bedtime.
• Sleep in a cool, dark room.

6. Stop smoking

If you smoke or use other products that contain nicotine, now is the time to quit. Doing so is great for your entire body, including your heart.

“Smoking is so bad for your heart,” Dr. Laffin stresses. “Truly, it’s one of the worst things you can do, not just for your heart but also for your overall health, including your lungs and brain.”

He also cautions that the risks associated with smoking impact any existing risk factors you may have.

“If you smoke and you have high cholesterol, you’ve now doubled your risk of heart disease,” he says. “The same is true if you smoke and have high blood pressure, or if you smoke and have high cholesterol.”

Quitting can significantly lower your blood pressure and heart rate and do wonders for your overall health and quality of life.

7. Cut back on alcohol

Alcohol has undeniable effects on your heart. It can:

• Speed up your heart rate
• Raise your blood pressure
• Cause an irregular heartbeat

Drinking a lot of alcohol can also raise your triglycerides, a type of fat in the body.

“Alcohol is made of sugar, so people who drink a lot of alcohol can have very high triglycerides,” Dr. Laffin says. “High triglyceride levels increase your risk for diabetes and pancreatitis. High triglycerides in women increase your risk for stroke.”

Drinking less alcohol can help you sleep better and reduce stress. It may even help you lose weight by reducing the amount of empty calories you take in.

8. Try to achieve and maintain a healthy weight

As you work on the other things on this list, you put your body in a better position to reach its healthiest weight. This can lower your risk of:

• Heart disease
• Stroke
• Diabetes
• Hypertension
• High cholesterol and triglycerides
• Blood clots

“If you have overweight or obesity, losing five to 10 pounds can have a significant impact on your blood pressure, your risk of diabetes, your cholesterol level and more,” Dr. Laffin states.

Losing weight is often a natural byproduct of eating healthy, moving more and otherwise tending to your health, so Dr. Laffin reinforces focusing on lifestyle modification instead of dieting (and definitely staying away from fad diets).

Need a little help? Many apps for your phone or tablet can help you track your food intake and exercise. There are also newer, effective medications that can help with weight loss that you can speak to your doctor about.

How long does it take to improve heart health?

There’s no quick fix when it comes to improving heart health, but you may start to notice improvements in a few weeks or months.

Small changes — like eating more fruits and vegetables, taking a walk around the block or making time for that yoga class — can add up to big wins when it comes to your ticker.

It’s all about being intentional, consistent and listening to your body — and talking with your healthcare provider about your goals. They can provide guidance, resources and support to get you headed in the right direction.

“Making these lifestyle changes can have a dramatic impact on your heart health,” Dr. Laffin encourages. “It’s definitely worth it.”