Heart-Healthy Living
Simple steps today can protect your heart for years to come.
Heart disease doesn’t happen overnight—and neither does better health. The good news is that everyday choices around movement, smoking, and nutrition can dramatically improve your heart health, energy, and quality of life. No extremes. No perfection. Just clear, practical steps that work.
Get Up & Go:
Move More for a Stronger Heart
Regular physical activity is one of the most effective ways to care for your heart. Exercise helps lower blood pressure, improve circulation, reduce triglycerides, and raise HDL—the “good” cholesterol. It also boosts energy, confidence, and overall well-being.
If you’re not currently active, talk with your doctor before starting an exercise program. Begin slowly and build up over time. A healthy goal is 30–60 minutes of activity, four to six days a week.
For best results, include:
- Aerobic exercise (walking, cycling, swimming)
- Strength training to support muscles and metabolism
- Stretching for flexibility and injury prevention
Vary your workouts to avoid overuse injuries, stay hydrated before and during exercise, and choose activities you enjoy. Consistent, moderately vigorous activity can reduce the risk of fatal heart disease by nearly 25 percent—at any age and fitness level.
No Butts About It:
Stop Smoking
Smoking remains one of the leading causes of preventable disease in the United States. It doesn’t just affect the lungs—smoking doubles your risk of coronary heart disease and contributes to osteoporosis, premature skin aging, ulcers, sexual dysfunction, and pregnancy complications.
Most smokers already know the risks. The challenge is nicotine addiction, which is both physical and psychological. Quitting is hard—but help is available.
For best results, include:
- Aerobic exercise (walking, cycling, swimming)
- Strength training to support muscles and metabolism
- Stretching for flexibility and injury prevention
If quitting takes more than one attempt, don’t be discouraged. Many people try several times before quitting for good. And the benefits come quickly: within one year of quitting, your risk of coronary heart disease is cut in half compared to someone who continues to smoke.
You Are What You Eat:
Fuel Your Heart Well
5
Five heart-healthy
anutrition guidelines:
- Limit Unhealthy Fats and Cholesterol
Reduce added fats like butter, margarine, and shortening. When using fats, choose heart-healthy options such as olive or canola oil. - Choose Lean Proteins and Legumes
Opt for low-fat protein sources like legumes, skinless poultry, skim milk, and lean cuts of meat. Many fish—such as cod, tuna, and halibut—are lower in saturated fat, while fatty fish like salmon provide heart-healthy omega-3 fatty acids. - Eat More Fruits and Vegetables
Fruits and vegetables are rich in fiber, which helps lower cholesterol and reduce heart disease risk. Aim for 5–10 servings per day, prepared simply without heavy sauces or creams. - Select Whole Grains
Whole grains retain more nutrients and fiber. Simple swaps—whole-grain bread, whole-wheat pasta, and high-fiber cereals—can make a big difference. - Practice Portion Control
Healthy eating is also about balance. Keep portions of meat, poultry, and fish about the size of a deck of cards, leaving room for vegetables, fruits, and whole grains. Enjoy occasional treats—what matters most is eating well most of the time.
Your Next Best Step
Heart-healthy living isn’t about doing everything at once. It’s about making informed choices, one step at a time—with guidance you can trust.
If you have questions about exercise, nutrition, smoking cessation, or your heart health overall, talk with your healthcare provider. We’re here to help you understand your options and move forward with confidence.