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WATCH LESS TV | One bad habit that negatively affects your heart health is watching too much TV. Sitting for long periods of time, like when you're binging the latest hit show, is bad for your heart. One 20-year study found that women who followed heart-healthy habits, which included watching seven or fewer hours of television weekly, cut down their heart attack risk by 92%.
WATCH LESS TV | One bad habit that negatively affects your heart health is watching too much TV. Sitting for long periods of time, like when you’re binging the latest hit show, is bad for your heart. One 20-year study found that women who followed heart-healthy habits, which included watching seven or fewer hours of television weekly, cut down their heart attack risk by 92%.
STAY ACTIVE | Regular exercise is one of the best things you can do for your heart as it helps lower your blood pressure, blood cholesterol and blood sugar levels and helps you maintain a healthy weight. According to the 2018 Physical Activity Guidelines for Americans, adults should get 2 hours and 30 minutes of moderate-intensity exercise every week.
STAY ACTIVE | Regular exercise is one of the best things you can do for your heart as it helps lower your blood pressure, blood cholesterol and blood sugar levels and helps you maintain a healthy weight. According to the 2018 Physical Activity Guidelines for Americans, adults should get 2 hours and 30 minutes of moderate-intensity exercise every week.
TAKE UP NEW HOBBIES | Learning new hobbies can do more than just curb boredom — it can actually be beneficial to your heart health. Hobbies like gardening, hiking and woodworking help reduce stress and get you moving, which will ultimately help your heart.
TAKE UP NEW HOBBIES | Learning new hobbies can do more than just curb boredom — it can actually be beneficial to your heart health. Hobbies like gardening, hiking and woodworking help reduce stress and get you moving, which will ultimately help your heart.
GET ENOUGH SLEEP | Sleep is a major component of keeping your heart healthy. When you're asleep, your heart also has time to rest and recover. If you don't get enough sleep, you have a higher risk of a variety of heart problems, including high blood pressure, irregular heartbeat, heart disease, heart attack and stroke, according to the Sleep Foundation. If you're able to consistently get an adequate amount of sleep, you can lower your risk for heart disease by 20% compared to short sleepers.
GET ENOUGH SLEEP | Sleep is a major component of keeping your heart healthy. When you’re asleep, your heart also has time to rest and recover. If you don’t get enough sleep, you have a higher risk of a variety of heart problems, including high blood pressure, irregular heartbeat, heart disease, heart attack and stroke, according to the Sleep Foundation. If you’re able to consistently get an adequate amount of sleep, you can lower your risk for heart disease by 20% compared to short sleepers.
DRINK LESS ALCOHOL | Drinking too much alcohol can raise your blood pressure as well as cause irregular heartbeats and increase your risk for a heart attack, so drink only in moderation. The recommended amount per the CDC is no more than 2 drinks per day for men and no more than 1 drink per day for women.
DRINK LESS ALCOHOL | Drinking too much alcohol can raise your blood pressure as well as cause irregular heartbeats and increase your risk for a heart attack, so drink only in moderation. The recommended amount per the CDC is no more than 2 drinks per day for men and no more than 1 drink per day for women.
QUIT SMOKING | If you're a smoker, quitting is one of the best things you can do for your heart. According to the American Heart Association and the CDC, smoking greatly affects cardiovascular health. Cigarette smokers have a higher risk of developing cardiovascular disease as well as a higher risk of heart attack and stroke.
QUIT SMOKING | If you’re a smoker, quitting is one of the best things you can do for your heart. According to the American Heart Association and the CDC, smoking greatly affects cardiovascular health. Cigarette smokers have a higher risk of developing cardiovascular disease as well as a higher risk of heart attack and stroke.
AVOID SECONDHAND SMOKE | According to the U.S. Department of Health and Human Services, to prevent heart disease you also need to stay away from secondhand smoke. Studies have found that the risk of developing heart disease is about 25-30% higher among people exposed to secondhand tobacco smoke at home or work, per the American Heart Association.
AVOID SECONDHAND SMOKE | According to the U.S. Department of Health and Human Services, to prevent heart disease you also need to stay away from secondhand smoke. Studies have found that the risk of developing heart disease is about 25-30% higher among people exposed to secondhand tobacco smoke at home or work, per the American Heart Association.
FLOSS | Your oral health affects your overall health, including your heart. In fact, people with gum disease have two to three times the risk of having a heart attack, stroke or other serious cardiovascular event, according to Harvard Health Publishing. Treating gum disease will not prevent cardiovascular disease, but the connection between these two issues and the inflammation gum disease can cause are both reasons that daily toothbrushing and flossing are recommended to help support heart health.
FLOSS | Your oral health affects your overall health, including your heart. In fact, people with gum disease have two to three times the risk of having a heart attack, stroke or other serious cardiovascular event, according to Harvard Health Publishing. Treating gum disease will not prevent cardiovascular disease, but the connection between these two issues and the inflammation gum disease can cause are both reasons that daily toothbrushing and flossing are recommended to help support heart health.
MANAGE STRESS | Stress negatively affects the body in a variety of ways, but it particularly can take a toll on your heart. Stress can indirectly and directly interfere with your heart health. It can lead to unhealthy behaviors that will affect your heart such as smoking, physical inactivity and overeating. It can also contribute to high blood pressure and cholesterol levels and increase your risk of heart attack and heart disease.
MANAGE STRESS | Stress negatively affects the body in a variety of ways, but it particularly can take a toll on your heart. Stress can indirectly and directly interfere with your heart health. It can lead to unhealthy behaviors that will affect your heart such as smoking, physical inactivity and overeating. It can also contribute to high blood pressure and cholesterol levels and increase your risk of heart attack and heart disease.
EAT A BALANCED DIET | Another way to keep your heart running in top shape is to give it the fuel it needs. A healthy, balanced diet including plenty of fresh fruits and vegetables and fewer processed foods will help prevent heart disease and its complications. The American Heart Association also recommends eating whole grains, low-fat dairy products, skinless poultry and fish, and nuts and legumes.
EAT A BALANCED DIET | Another way to keep your heart running in top shape is to give it the fuel it needs. A healthy, balanced diet including plenty of fresh fruits and vegetables and fewer processed foods will help prevent heart disease and its complications. The American Heart Association also recommends eating whole grains, low-fat dairy products, skinless poultry and fish, and nuts and legumes.
LOSE EXCESS POUNDS | Maintaining a healthy weight is a key component to maintaining a healthy heart. According to the American Heart Association, extra fat and unnecessary weight puts a strain on your heart and can increase your blood pressure. This leads to a higher risk for heart disease.
LOSE EXCESS POUNDS | Maintaining a healthy weight is a key component to maintaining a healthy heart. According to the American Heart Association, extra fat and unnecessary weight puts a strain on your heart and can increase your blood pressure. This leads to a higher risk for heart disease.
MAKE SUSTAINABLE DIET CHANGES | Making extreme diet changes is not a recipe for sustainable, long-term success. Rather than changing too much too fast, the American Psychological Association recommends focusing on one goal or change at a time, such as replacing dessert with a healthier option or swapping whole-grain ingredients into your favorite dinner recipes.
MAKE SUSTAINABLE DIET CHANGES | Making extreme diet changes is not a recipe for sustainable, long-term success. Rather than changing too much too fast, the American Psychological Association recommends focusing on one goal or change at a time, such as replacing dessert with a healthier option or swapping whole-grain ingredients into your favorite dinner recipes.
MONITOR YOUR SALT INTAKE | One of the best things you can do for your heart is monitor your salt intake. Eating less sodium can help reduce your risk of heart attack, heart failure and stroke and help curb an increase in blood pressure as you age. The American Heart Association recommends no more than 2,300 milligrams a day, with an ideal limit being no more than 1,500 milligrams per day. But on average, most Americans eat more than 3,400 milligrams per day.
MONITOR YOUR SALT INTAKE | One of the best things you can do for your heart is monitor your salt intake. Eating less sodium can help reduce your risk of heart attack, heart failure and stroke and help curb an increase in blood pressure as you age. The American Heart Association recommends no more than 2,300 milligrams a day, with an ideal limit being no more than 1,500 milligrams per day. But on average, most Americans eat more than 3,400 milligrams per day.
REDUCE ADDED SUGARS | The majority of Americans eat more added sugars than they should. And consuming too much added sugar can raise blood pressure and increase chronic inflammation, which both increase risk for heart disease, according to Harvard Heath Publishing. The American Heart Association recommends you consume no more than 9 teaspoons per day for men and no more than 6 teaspoons a day for women. To put this into perspective, one 12-ounce can of soda contains 8 teaspoons, around one day's suggested amount.
REDUCE ADDED SUGARS | The majority of Americans eat more added sugars than they should. And consuming too much added sugar can raise blood pressure and increase chronic inflammation, which both increase risk for heart disease, according to Harvard Heath Publishing. The American Heart Association recommends you consume no more than 9 teaspoons per day for men and no more than 6 teaspoons a day for women. To put this into perspective, one 12-ounce can of soda contains 8 teaspoons, around one day’s suggested amount.
AVOID CERTAIN FATS | Fats in food are a necessary part of your diet, however, eating foods high in saturated fat and trans fat in particular may contribute to heart disease, according to the CDC. Trans fat lowers good cholesterol and raises bad cholesterol levels, clogging your arteries and increasing your risk for heart attack and stroke. The American Heart Association recommends avoiding trans fat altogether and limiting your saturated fat intake to no more than 5 to 6% of your total daily calories.
AVOID CERTAIN FATS | Fats in food are a necessary part of your diet, however, eating foods high in saturated fat and trans fat in particular may contribute to heart disease, according to the CDC. Trans fat lowers good cholesterol and raises bad cholesterol levels, clogging your arteries and increasing your risk for heart attack and stroke. The American Heart Association recommends avoiding trans fat altogether and limiting your saturated fat intake to no more than 5 to 6% of your total daily calories.
READ FOOD LABELS | It's hard to look out for salt, sugar trans fats and saturated fats if you don't know what's in the foods you're eating. It's important to read nutrition facts labels and learn how to accurately interpret them to avoid some of the foods that aren't good for your heart.
READ FOOD LABELS | It’s hard to look out for salt, sugar trans fats and saturated fats if you don’t know what’s in the foods you’re eating. It’s important to read nutrition facts labels and learn how to accurately interpret them to avoid some of the foods that aren’t good for your heart.
EAT OUT LESS | Eating out at restaurants should be done in moderation because when you do, it's much harder to ensure you're eating a heart-healthy meal. Portions are often larger when dining out, freebies like bread add fat, sugar, sodium and unnecessary calories to your meal, as can butter, oil and other sauces and dressings.
EAT OUT LESS | Eating out at restaurants should be done in moderation because when you do, it’s much harder to ensure you’re eating a heart-healthy meal. Portions are often larger when dining out, freebies like bread add fat, sugar, sodium and unnecessary calories to your meal, as can butter, oil and other sauces and dressings.
KNOW YOUR FAMILY MEDICAL HISTORY | The risk for heart disease as well as other heart disease risk factors are genetic. If you don't know your full family history, one of the best things you can do for your heart health is to find out and then share your family history with your health care provider as soon as possible. Your family history will help your doctor more accurately treat you and design strategies to help lower your risk factors.
KNOW YOUR FAMILY MEDICAL HISTORY | The risk for heart disease as well as other heart disease risk factors are genetic. If you don’t know your full family history, one of the best things you can do for your heart health is to find out and then share your family history with your health care provider as soon as possible. Your family history will help your doctor more accurately treat you and design strategies to help lower your risk factors.
GET YOUR CHOLESTEROL CHECKED | High cholesterol increases your risk of heart disease. The American Heart Association recommends that adults have their cholesterol and other traditional risk factors checked every four to six years starting at age 20.
GET YOUR CHOLESTEROL CHECKED | High cholesterol increases your risk of heart disease. The American Heart Association recommends that adults have their cholesterol and other traditional risk factors checked every four to six years starting at age 20.
MANAGE YOUR BLOOD PRESSURE | One of the biggest risk factors for heart disease is high blood pressure. Keeping your blood pressure within a healthy range reduces the strain on your heart, per the American Heart Association, helping it stay healthy.
MANAGE YOUR BLOOD PRESSURE | One of the biggest risk factors for heart disease is high blood pressure. Keeping your blood pressure within a healthy range reduces the strain on your heart, per the American Heart Association, helping it stay healthy.
TAKE THINGS ONE STEP AT A TIME | Making major lifestyle changes can seem daunting, but remember that you don't have to change everything in one day. Setting small, achievable goals and tracking your progress are two habits that can help you be successful.
TAKE THINGS ONE STEP AT A TIME | Making major lifestyle changes can seem daunting, but remember that you don’t have to change everything in one day. Setting small, achievable goals and tracking your progress are two habits that can help you be successful.
GET SUPPORT | It can be difficult to keep yourself motivated, but you don't have to struggle to establish heart-healthy habits on your own. Friends, family, your doctor or even an online community can encourage you and hold you accountable when it comes to your goals.
GET SUPPORT | It can be difficult to keep yourself motivated, but you don’t have to struggle to establish heart-healthy habits on your own. Friends, family, your doctor or even an online community can encourage you and hold you accountable when it comes to your goals.