Here are 10 ways to keep your heart healthy:

  1. Add more plants to your menu: Eating a plant-based diet is associated with a lower risk of heart disease. Fruits and vegetables provide heart-healthy nutrients, including fiber, antioxidants, potassium, B vitamins, and vitamins A and C. They are also low in calories and carbohydrates, helping keep weight under control. Consider adding more non-starchy vegetables like spinach, broccoli, and peppers to your meals 1.

  2. Reduce salt intake: Consuming too much salt can increase blood pressure, which is a risk factor for heart disease. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams (mg) per day, with an ideal limit of no more than 1,500 mg per day for most adults 1.

  3. Get moving: Regular physical activity can help lower blood pressure, reduce cholesterol levels, and maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming 1.

  4. Quit smoking: Smoking damages the lining of the arteries, leading to a buildup of fatty deposits that can cause heart disease. If you smoke, quitting is the best thing you can do for your heart health 1.

  5. Manage stress: Chronic stress can contribute to high blood pressure and other risk factors for heart disease. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises 1.

  6. Maintain a healthy weight: Being overweight or obese can increase the risk of heart disease. Aim for a body mass index (BMI) between 18.5 and 24.9 1.

  7. Limit alcohol intake: Drinking too much alcohol can raise blood pressure and contribute to weight gain, both of which are risk factors for heart disease. The American Heart Association recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men 1.

  8. Get enough sleep: Chronic sleep deprivation can increase the risk of high blood pressure, diabetes, and obesity, all of which are risk factors for heart disease. Aim for seven to eight hours of sleep per night 1.

  9. Control cholesterol levels: High levels of LDL (“bad”) cholesterol can contribute to the buildup of fatty deposits in the arteries, increasing the risk of heart disease. Eating a heart-healthy diet, exercising regularly, and taking medication if prescribed by a doctor can help control cholesterol levels 1.

  10. Monitor blood pressure and blood sugar levels: High blood pressure and high blood sugar can damage the arteries and increase the risk of heart disease. Regular check-ups with a doctor can help monitor these levels and detect any problems early on 1.