5 Tips for a Healthy Heart
Did you know that cardiovascular disease is the number one killer of American men and women? Here are some tips on how to maintain a healthy heart.
1. Stay Physically Active
Just a little bit of exercise can go a long way in improving cardiovascular health. Aim to get about 150 minutes of moderate exercise per week by incorporating regular movement into your life. The secret to staying active, is to choose forms of exercise you genuinely enjoy. Activities like walking, swimming, or dancing can be effective as long as they are safe for your body and fitness level. Remember consistency is key.
2. Make Nutritious Food Choices
Research shows that countries with heart-healthy diets tend to have a lower incidence of cardiac disease. Eating patterns that emphasize whole foods are linked to better health. Instead of hitting the vending machines for highly processed snacks, opt for foods that are high in fiber and low in added sugars, such as fresh fruits, vegetables, whole grains, nuts, and low-fat dairy. When it comes to seasoning your food, choose herbs and spices to help reduce the amount of sodium (salt) in your diet.
3. Manage Stress in Healthy Ways
If you want to have a healthy heart, it’s important to keep your blood pressure down. Stress is a regular part of life, but there are healthy ways to handle it. Relaxing practices and techniques such as deep breathing, journaling, and aromatherapy, are just some of the ways one can reduce tension. Similarly, reading, creative activities like painting, and gentle movement practices like yoga can also help reduce stress. Avoid habits that strain the heart, including smoking and excessive alcohol use which can lead to heart arrhythmia and hypertension. NYC Health + Hospitals offers mental health and stress management support, smoking cessation programs, and alcohol and substance use support to help those struggling.
4. Know Your Key Health Numbers
Getting regular check-ups helps you stay aware of important health indicators like Body Mass Index (BMI) and blood sugar levels. Elevated blood sugar can damage blood vessels over time, so it’s important to review your lab results with your doctor and discuss your personal risk factors for heart disease.
5. Build Small, Sustainable Habits
Long‑term heart health comes from consistent daily choices. Even small changes – like adding more vegetables to meals or taking short walks several times a week – can add up and make meaningful improvements to your health over time.
- All NYC Health + Hospitals’ acute care hospitals offer cardiology services. Find a NYC Health + Hospitals location near you.
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