Heart Health Tips
Simple daily habits to keep your heart strong and healthy
Daily Heart-Healthy Habits
- Take a 10-minute walk after meals
- Use stairs instead of elevators
- Park farther away from entrances
- Dance to your favorite music
- Do household chores with energy
- Try gardening or yard work
- Eat fish twice a week
- Choose whole grains over refined grains
- Add nuts and seeds to meals
- Use olive oil for cooking
- Eat plenty of colorful fruits and vegetables
- Choose lean proteins
- Practice deep breathing for 5 minutes
- Try meditation or mindfulness
- Connect with friends and family
- Listen to calming music
- Spend time in nature
- Keep a gratitude journal
Exercise for Your Heart
- •Brisk walking (aim for 30 minutes most days)
- •Swimming or water aerobics
- •Cycling or stationary bike
- •Dancing
- •Jogging or running
- •Playing sports like tennis or basketball
- •Lifting light weights 2-3 times per week
- •Using resistance bands
- •Doing bodyweight exercises (push-ups, squats)
- •Yoga or Pilates
- •Heavy gardening or yard work
- •Carrying groceries or household items
- •Gentle stretching daily
- •Tai chi
- •Yoga
- •Balance exercises
- •Walking on different surfaces
- •Simple stretches while watching TV
Heart-Healthy Eating
- ✓Fatty fish (salmon, mackerel, sardines)
- ✓Leafy green vegetables
- ✓Berries and other colorful fruits
- ✓Whole grains (oats, brown rice, quinoa)
- ✓Nuts and seeds
- ✓Beans and legumes
- ✓Avocados
- ✓Olive oil
- ×Foods high in saturated fat
- ×Trans fats (partially hydrogenated oils)
- ×Excess sodium (salt)
- ×Added sugars and sugary drinks
- ×Processed and packaged foods
- ×Fried foods
- ×Excessive alcohol
- ×Large portion sizes
Lifestyle Tips for Heart Health
Smoking damages blood vessels and increases heart disease risk. Quitting at any age helps your heart.
Aim for 7-9 hours per night. Poor sleep is linked to high blood pressure and heart disease.
Even a small weight loss can help reduce blood pressure and improve heart health.
If you drink, do so in moderation: up to 1 drink per day for women, 2 for men.
Drink plenty of water throughout the day to help your heart pump blood more easily.
Know your blood pressure, cholesterol, and blood sugar levels. Get them checked regularly.
Know the Warning Signs
- •Chest pain or pressure that lasts more than a few minutes
- •Pain spreading to arm, neck, jaw, or back
- •Shortness of breath with chest discomfort
- •Sudden severe headache
- •Sudden weakness or numbness
- •Fainting or loss of consciousness
- •Unusual fatigue or weakness
- •Swelling in legs, ankles, or feet
- •Irregular heartbeat
- •Dizziness or lightheadedness
- •Shortness of breath during normal activities
- •Persistent cough or wheezing
Start Small, Think Big
Your Heart Health Journey
Taking care of your heart doesn't require dramatic changes overnight. Small, consistent improvements can make a big difference over time.
This Week, Try To:
- Take a 10-minute walk each day
- Add one extra serving of vegetables to your meals
- Practice deep breathing for 5 minutes
- Drink an extra glass of water
Remember: Every healthy choice you make is an investment in your heart's future. Be patient with yourself and celebrate small victories along the way.