6 small changes that can make a big difference to your heart health

Heart disease is the leading cause of death in men and women over the age of 45 in the United States.(1) Chances are, you or someone you care about has felt the effects of heart disease firsthand.

While this can be worrying, there is reason for hope. By adopting small, daily habits, you can significantly reduce your risk of developing heart disease.(2) These are not miracle cures or superfoods, but rather a range of lifestyle practices that together could help support long-term heart health.

From conscious eating habits to staying active to prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make now to support your heart health.

Try these heart-healthy tips

1. Build meals around a heart-healthy diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) has reviewed decades of research and created a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting your saturated fat intake, there are a variety of ways you can tailor your diet to best meet your heart health goals.(3)

Foods to limit:(3)

• Highly processed foods (such as sausages, chips, cookies, etc.)
• Sodium (foods high in salt)
• alcohol
• Added sugar
• Fried foods
• Saturated fats (such as fatty cuts of meat, lard, butter and coconut oil)

Foods to add:(3)

• fruit and vegetables
• Whole grain products
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu)
• Heart-healthy fats (nuts, seeds, olive oil)

Keep in mind that this list is not exhaustive and is not intended to scare you into eating certain foods. Instead, focus on balance and moderation by using the Meal Planning Guide to get the most out of your heart health kitchen efforts. Track your meals and snacks MyFitnessPal is an effective way to identify patterns and opportunities for improvement based on your current eating habits.

2. Maintain a healthy weight

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is associated with a shorter life expectancy and a significantly higher risk of cardiovascular disease (CVD) and related complications compared to a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing cardiovascular disease at an earlier age, meaning a larger portion of life can be spent dealing with heart-related health problems.(4)

The good news? You can focus on other lifestyle factors to achieve or maintain a healthy body weight.

As a nutritionist, I don’t always like the way BMI is measured. It does not take into account body composition such as muscle or bone density, but remains a quick and practical tool that healthcare professionals frequently use.(5)

Here’s a quick refresher on how to calculate BMI:(5)

BMI = weight (kg) ÷ height (m²)

And a reminder of what to consider regarding your numbers 🙁5)

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight. This takes into account your entire body composition, which goes beyond BMI values alone.

3. Move your body regularly

When it comes to heart health, physical activity goes hand in hand with a smart diet. Physical activity not only strengthens the heart muscles (and keeps blood pumping throughout the body), but also reduces risk factors for coronary heart disease and the risk of having a heart attack.(6)

That doesn’t mean you have to log hours at a gym for it to count. Simple, everyday movements add up and can do wonders for your heart health. Consistency is key, so find a form of exercise that you enjoy and make it happen.

The Center for Disease Control and Prevention recommends that adults complete 150 minutes per week of moderate-intensity activity (such as a brisk walk) and two days of resistance training to reap the health benefits that physical activity can provide.(7)

If you’re not quite there yet, that’s okay. Start small and work your way up – before you know it, you’ll be walking 30 minutes a day.

4. Manage your stress

Managing stress is key to maintaining optimal heart function. In fact, science shows that high levels of stress can have a number of effects on your heart health, increasing blood pressure and other risk factors for heart disease.(8) What’s worse is that an emotional event, especially if it fuels your anger, can set the stage for heart problems like a heart attack or stroke.(8)

With this in mind, it is important to find ways to help you deal with stress individually. Some resort to meditation and deep breathing, while others take advantage of exercise, such as yoga or gymnastics classes.(8) Whatever works for you, be sure to resort to healthy forms of stress reduction.

5. Prioritize good sleep

When you get enough quality sleep, you not only feel more energetic, but you also support your heart health. Research shows that adults who sleep less than seven hours per night are more likely to report health problems such as heart attacks, asthma and depression.(9) Some of these conditions, such as high blood pressure, type 2 diabetes and obesity, can further increase your risk of heart disease, heart attack and stroke.(9,10)

Curious about your own sleeping habits? Connect your Apple Health or Health Connect apps MyFitnessPal And Start tracking your sleep to make small improvements to support your heart health.

6. Support a strong heart with healthy choices

Healthy choices go beyond a balanced diet. MyFitnessPal nutritionist Brookell White, MS, RD, points out, “Along with other lifestyle factors, there are simple daily habits like staying hydrated that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart health:(2)

• Stay hydrated (refueling with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (e.g., monitoring cholesterol levels, blood sugar, and blood pressure).
• Limit alcohol consumption and only drink it in moderation (if available).
• Avoid smoking

Conclusion

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits like choosing nutrient-dense foods, staying active, managing stress, prioritizing sleep, and adopting a mindful lifestyle can add up over time. Plus, they can make a significant difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; It’s about building sustainable routines that work for your life.

If you start taking even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way. I promise you, your heart will thank you.

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