Heart disease and stroke remain the leading causes of death worldwide, but many of the risk factors are preventable. Small, consistent lifestyle changes can make a meaningful difference in long-term cardiovascular health.
The American Heart Association's “Life’s Essential Eight” outlines eight core lifestyle habits that support a healthy heart. These practical, research-backed steps focus on movement, nutrition, sleep, and other daily behaviors that significantly impact cardiovascular health.
1. Eat Well
Eating well-balanced meals throughout the day keeps your heart and brain working at their best. A balanced diet helps lower cholesterol, blood pressure, and inflammation. Include plenty of vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins (like beans, lentils, nuts), and lean animal proteins (like skinless poultry, fish, seafood, lowfat dairy) in your meals. Drink plenty of water throughout the day, and unsweetened tea and coffee can also be enjoyed. Limit sweetened drinks and alcohol. Eat less salty food, fatty foods, and processed meats. Limit foods like butter, whole milk, full-fat yogurt, and cheese. Take the skin off poultry before cooking. Use plant-based oils, such as olive, canola, or avocado oil, instead of oils like coconut or palm oil. Avoid trans fats. Trans fats are found in some store-bought baked goods and fried foods. Even small changes, such as adding a serving of vegetables to each meal or swapping soda for water, can support your heart.
2. Stay Active
Exercise is like a workout for your heart and brain. Regular activity strengthens your heart, improves circulation, and supports a healthy weight. It can reduce stress, improve your mood and help you feel recharged. Adults should get a weekly total of at least 2 ½ hours of moderate aerobic activity (walking, dancing, gardening) or 75 minutes of vigorous aerobic activity (running, swimming, jumping rope) or a combination of both, spread throughout the week. Try to include activities that make your muscles stronger at least twice a week. Lifting weights, squats, lunges and crunches are great examples of strength training exercises. Take a few minutes to stretch. Whether you are standing or sitting for long periods, try to walk or move a little to help your body stay flexible and strong. Kids should get at least 60 minutes of exercise every day. This includes play and structured activities. Aim for daily movement through walking, exercise, or other physical activity Simple choices, such as brisk walking, stair climbing, or light strength exercises at home, make a difference and are easy to fit into your day.
3. Quit Tobacco
The first step to quitting tobacco/nicotine products is to understand the risks and health effects for you and your family. In heart disease, nicotine and tobacco can raise blood pressure and increase heart rate. It can cause blood vessels to narrow, increasing the risk of heart attacks. In strokes, nicotine and tobacco can damage blood vessels. It can increase the risk of having a stroke by causing blood clots or blocking blood flow to the brain. In diabetes, nicotine and tobacco can increase the risk of developing type 2 diabetes. For people with diabetes, it can also make it harder to manage blood sugar levels. In cancer, smoking is the leading cause of lung cancer. In depression and anxiety, nicotine and tobacco can lead to mood swings and heightened anxiety when their effects wear off. In premature aging, smoking can cause memory problems and dementia later in life and premature skin damage, like wrinkles. You’re more likely to quit tobacco for good if you prepare. Prepare for your quit day by planning how to deal with cravings and urges. Set a quit date within the next 7 days. Decide if you need help from a health care professional, nicotine replacement or medicine. Avoid smoking or using other tobacco products to protect your heart.
4. Get Healthy Sleep
Getting a good night’s sleep every night is vital to your heart and brain health. Adults should get an average of 7-9 hours of sleep each night. Children should get 10-16 hours for ages 5 and younger, including naps; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18. Adequate sleep helps with better brain function including alertness, decision-making, focus, learning, memory, reasoning and problem-solving; improves your mood and energy; strengthens your immune system; helps with healing and repairing of cells, tissues and blood vessels; and lessens your risk of chronic disease. Quality sleep supports overall heart and metabolic health, reduces stress, and helps maintain healthy blood pressure.
5. Maintain a Healthy Weight
Achieving and maintaining a healthy weight has many benefits. Your doctor or health care team can help you figure out if your weight is healthy for your age and body. A healthy weight helps your brain and heart function better. Eating too many calories and not being active enough can lead to weight gain. Some ideas for weight management include: increasing the amount of fiber you eat and the water you drink; adding protein to your breakfast. Protein will help you feel full for longer; avoiding fast food when possible; and reading nutritional labels for nutrition and calorie content. Pay attention to the number of serving sizes in each package. Excess weight puts extra strain on the heart and increases the risk of diabetes and high blood pressure. A balanced diet and regular activity support a healthy weight.
6. Control Cholesterol
Cholesterol is a fat-like substance that comes from two sources: food and your body. It is only found in foods from animal sources. It travels in the body by lipoproteins (LDL and HDL). High cholesterol can affect your heart and brain health. It can lead to heart disease and increase the risk of some types of dementia, like Alzheimer’s disease. High-density lipoprotein is known as “good” cholesterol. Low-density lipoprotein is known as “bad” cholesterol. HDL helps keep LDL from sticking to artery walls. This reduces plaque buildup and lowers the risk of heart disease and stroke. A health care professional can check your cholesterol with a simple blood test and explain what it means for your health. Healthy cholesterol levels help keep your arteries clear and reduce the risk of heart attack and stroke. Eating more fiber-rich foods, staying active, and limiting highly processed foods can help maintain healthy cholesterol levels.
7. Manage Blood Sugar
Healthy blood glucose is one sign that your brain, kidneys, and heart are healthy. If blood glucose is too low, you may feel tired or dizzy but feel better after you eat. High blood glucose may be related to things like dehydration or infection. But if blood glucose is too high over time, it may mean you have pre-diabetes or diabetes. When we eat food, our body makes glucose, a type of sugar. It travels in the blood to places in the body where energy is needed. Other parts of the body need insulin to carry glucose into cells to be used as energy. Healthy people can maintain healthy blood glucose by eating smart, being physically active, managing stress, and getting healthy sleep. In Type 2 diabetes, glucose builds up in the blood instead of going into cells because the body develops “insulin resistance” and can’t use its insulin efficiently. The pancreas slowly loses its ability to produce insulin. The result can be a high blood sugar level. Health care professionals can take blood sugar readings. Maintaining steady blood sugar levels helps protect your blood vessels and reduces the risk of diabetes. Regular movement, balanced meals, and routine checkups can help support healthy blood sugar over time.
8. Manage Blood Pressure
High blood pressure (hypertension) can harm heart and brain health and usually has no symptoms. It damages blood vessels and can lead to serious health problems. It can cause other health problems, like: heart attack, stroke, dementia, heart failure, kidney disease/failure, and vision loss. You can track your blood pressure at home with a validated blood pressure device. Some pharmacies, health clinics and fire stations have free monitoring stations. A high blood pressure diagnosis must be confirmed by a health care professional. Healthy blood pressure helps your heart work more efficiently and reduces strain on your arteries. Staying active, eating a balanced diet, managing stress, and regularly checking your blood pressure can help keep it within a healthy range.
The Bottom Line
Heart health is built with small, consistent choices every day. Eating well, staying active, managing sleep, and keeping up with screenings all add up. Take one step at a time for your heart. Download the infographic below to see these heart-healthy habits at a glance. Your body will thank you for years to come.
References
1. Lloyd-Jones, D.M., et al., 2022. Life’s essential 8: updating and enhancing the American Heart Association’s construct of cardiovascular health: a presidential advisory from the American Heart Association. Circulation, 146(5), pp.e18-e43.
2. The American Heart Association website: www.heart.org
