8 simple ways to keep your heart strong

Your hardworking heart pumps every minute of every day. In most cases, you don’t have to think much about it. But you might want to give your heart a little more thought: Heart disease is the leading cause of death in the U.S., so it pays to support your heart as much as possible. 

Fortunately, you can make these simple changes in your day-to-day life to lower your risk of heart disease and improve your cardiac health. 

1. Find a relaxing hobby 

Ongoing stress can raise your blood pressure, and high blood pressure is a risk factor for heart disease. Relaxing your mind and body can help. Meditation is a great way to reduce stress and worry. Simply spend a few minutes focused on your breath and being in the moment. 

Activities that keep both your hands and mind busy can also help you relax. Examples include knitting, woodworking, and playing chess. Try spending 15 minutes each day involved in a hobby or project that you enjoy. 

2. Get your heart pumping 

The heart is a muscle, so working out makes it stronger. Any movement counts! You can try a yoga routine, walk around the neighborhood, or take an online fitness class. Getting regular exercise benefits your whole body. It helps lower blood pressure and risk of stroke. 

3. Know your baseline blood pressure 

High blood pressure (hypertension) inhibits the smooth flow of blood through your arteries, which carry oxygen and nutrients through your body. 

A blood pressure reading that is consistently high (130/80 or higher) raises your risk of heart attack or stroke, according to the American Heart Association. 

Dr. Ramos says: When reading your blood pressure, the top number (systolic) is the pressure when your heart beats. The bottom number (diastolic) is the pressure between heart beats. 

4. Keep an eye on your cholesterol 

This is your friendly reminder to talk about cholesterol with your doctor during your next visit. Most adults should have their cholesterol checked every five years or more often, depending on risk factors.   

High cholesterol can cause fatty deposits to build up in your arteries, making it hard for blood to get through. The deposits can also break off and form a clot, which could cause a heart attack or stroke. Ask your doctor for tips to manage your cholesterol. 

5. Get enough Z’s 

People who get the right amount of sleep tend to have lower blood pressure, a steadier heart rate, and a healthier weight. Most adults need seven to eight hours of sleep a night. If you’re falling short, try these strategies: 

• Go to sleep and wake up around the same time every day.
• Get enough natural light during the day.
• Keep your room cool and dark.
• Get enough exercise (just not too close to bedtime).

6. Subtract sugar 

Too much added sugar (the kind that’s not naturally found in the food you’re eating) can raise your risk of heart disease and stroke. To cut back on added sugar, you can make the biggest dent by avoiding top sources in the American diet:  

• Sugary beverages (especially soda) 
• Desserts and sweet snacks like doughnuts and pastries 
• Sweetened coffee and tea 
• Candy 

7. Aim for a healthy weight 

Being overweight raises your risk for diabetes and high blood pressure. What’s more, scientists have linked obesity with high levels of troponin, an enzyme released by damaged heart muscle cells.  

You don’t have to lose a lot of weight to benefit your heart. Studies suggest that losing just 3% to 5% of your weight can help you lower risk factors like diabetes and high cholesterol. 

8. Stop smoking 

Chemicals in cigarette smoke can damage the heart and blood vessels. Smoking can also cause plaque buildup in the arteries. That can lead to a disease called atherosclerosis and, over time, heart attack or stroke.   

The good news for quitters: Your body starts repairing itself soon after the final puff. Quitting is a challenge, but it’s easier when you have support. Counseling, oral medications, and nicotine replacement therapy products like the nicotine patch or gum can help. 

Worried about your heart health?  

You can connect with a Registered Nurse Health Coach* by calling 1-855-332-3102 (TTY/TDD: 711), 24 hours a day, seven days a week. They will listen to your concerns and work with you to figure out the best path forward. 

*You have the right to opt in or opt out of these services. Simply advise your Health Coach or case manager at any time if you wish to end your relationship with them. You may also call the number on the back of your member ID card and ask that you not be contacted by a Health Coach in the future.