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10 Heart-Healthy Habits Backed by Research
Heart HealthPublished 5 Aug 2025

10 Heart-Healthy Habits Backed by Research

10 Heart-Healthy Habits Backed by Research

Keeping your heart healthy isn't complicated—it's consistency.

1) Move 150+ minutes/week

Aim for at least 150 minutes of moderate aerobic activity weekly.

2) Strength train 2x/week

Build lean muscle to improve insulin sensitivity and metabolism.

3) Eat more plants

Fill half your plate with vegetables and fruits. Favor whole grains, beans, nuts, and seeds.

4) Prioritize healthy fats

Olive oil, nuts, and fatty fish (EPA/DHA) support heart health.

5) Limit added sugar and ultra-processed foods

They spike inflammation and triglycerides.

6) Keep blood pressure in range

Target <120/80 mmHg; check at home if possible.

7) Sleep 7–9 hours

Poor sleep raises BP and disrupts metabolism.

8) Manage stress

Breathwork, walking, journaling, or therapy—pick one and stick to it.

9) Don’t smoke or vape

Even “social” use hurts vascular health.

10) Get regular checkups

Know your lipids, HbA1c, BP, and kidney function.

Quick plate: ½ veg/fruit, ¼ lean protein, ¼ whole grains, + olive oil.

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