Taking care of your heart should be a priority because it plays such a vital role in keeping you healthy and active. Heart disease, specifically coronary heart disease, is the leading cause of death in the U.S. But the good news is, no matter your age or current health status, you can make small, impactful changes to keep your heart strong for years to come. Here are some practical tips to help you care for your heart:
1. **Eat Heart-Healthy Foods**
A diet packed with fruits, veggies, whole grains, and healthy proteins and fats is one of the simplest ways to protect your heart. Cut back on sodium and opt for unsaturated fats like olive oil instead of saturated fats or processed foods. Research shows that eating better can significantly lower the risk of heart disease, cancer, and other conditions.
Popular meal plans like the Mediterranean diet and the DASH diet are great options for heart health. Even a low-fat diet can help with weight management and cholesterol control. Before making dietary changes, it’s always a good idea to check in with your healthcare provider.
2. **Maintain a Healthy Weight**
Keeping a healthy weight is one of the best things you can do for your heart. Being overweight or obese increases the risk of issues like coronary heart disease, stroke, high blood pressure, and type 2 diabetes. Body Mass Index (BMI) is a common tool to assess weight, but what’s most important is achieving a weight that’s healthy and right for you. Talk to your doctor to determine your ideal weight and other key health markers to focus on.
3. **Stay Active**
Sitting too much can increase your risk of heart problems even if you exercise regularly. Try to stay active during the day — take the stairs, walk your dog, or tackle chores around the house. On top of that, aim for at least 30 minutes of moderate aerobic exercise daily.
Activities like brisk walking, swimming, cycling at a leisurely pace, or even ballroom dancing are all great options to get your heart pumping.
4. **Avoid Smoking**
Quitting smoking or vaping is one of the best things you can do for your heart. In fact, health benefits start kicking in just minutes after you stop. Smoking significantly raises the risk of heart disease and stroke, while secondhand smoke is also dangerous. If you have high blood pressure or cholesterol, exposure to cigarette smoke can increase your risk of heart disease even more.
If you’re trying to quit, there are many products and support groups out there to help. Speak to your doctor about the best options to break the habit for good.
5. **Don’t Ignore Warning Signs**
Heart attacks can happen to anyone, and they don’t always look or feel the same. While some are sudden and severe, most start with milder symptoms that build over time. Be aware of warning signs like chest pain or pressure, pain in the neck, back, or jaw, shortness of breath, nausea, dizziness, cold sweats, or fatigue.
Although chest pain is the most common symptom in both men and women, women are more likely to experience symptoms such as nausea, vomiting, or pain in the back and jaw. If you notice any of these signs, don’t wait — call 911 right away.
**It’s Never Too Late to Start Caring for Your Heart**
No matter your age, focusing on your heart health today can make a big difference in the future. While it’s best to form healthy habits as early as possible, it’s never too late to start. Regular wellness checks and screenings, like lipid panels, can help catch potential issues early — even if you feel fine. So take charge of your heart health today and make those small but meaningful changes that can lead to a longer, stronger life.