Your heart is an amazing organ, working nonstop to keep you alive. But like any other part of your body, it needs care and attention. Many heart problems, like heart disease and high blood pressure, can be prevented by making small changes to your daily routine. These habits don’t need to be hard or time-consuming, they can fit right into the life you already have! Here are 10 simple, everyday habits you can adopt to strengthen your heart and improve your health.

1. Eat Heart-Healthy Foods

What you put on your plate plays a big role in heart health. Some foods can keep your heart strong, while others can cause trouble over time.

Tips for Eating for Your Heart:

• Add more fruits and vegetables. Fresh, bright-colored produce like oranges, broccoli, and berries are packed with nutrients your heart needs.
• Choose whole grains. Foods like whole-grain bread, brown rice, and oats can lower cholesterol.
• Go for healthy fats. Fatty fish like salmon, nuts, seeds, and olive oil help protect your heart.
• Limit salt and sugar. Too much of these can lead to high blood pressure and weight gain.

Even small changes, like swapping chips for an apple or white rice for quinoa, can make a big difference!

2. Stay Active Every Day

Moving your body doesn’t have to mean spending hours at the gym. Even short bursts of activity can make your heart stronger.

Ways to Keep Moving:

• Take a quick 30-minute walk most days.
• Dance to your favorite music in the kitchen.
• Stretch or do yoga to increase flexibility and help circulation.
• Choose stairs instead of the elevator.

Your heart is a muscle, and exercise helps it pump blood more efficiently.

3. Drink More Water

Staying hydrated helps your whole body, including your heart. Water helps blood flow more easily, reducing strain on your heart.

Easy Ways to Drink More:

• Carry a reusable water bottle wherever you go.
• Add slices of lemon, cucumber, or mint to make your water more exciting.
• Drink a glass of water before every meal.

If you’re not used to drinking water regularly, start by replacing one sugary drink a day with water.

4. Get Enough Sleep

Did you know sleep is as important for your heart as diet and exercise? Poor sleep is linked to issues like high blood pressure and heart disease.

Tips for Better Sleep:

• Stick to a sleep schedule by going to bed and waking up at the same time.
• Create a calming bedtime routine, like reading or meditating.
• Turn off screens at least an hour before bedtime to help you relax.

Aim for 7-9 hours of good-quality sleep each night to give your heart a rest.

5. Manage Stress

Stress feels like it lives in your head, but it affects your body, too, especially your heart. Chronic stress can raise blood pressure and lead to unhealthy habits like overeating or smoking.

How to Handle Stress:

• Practice deep breathing or mindfulness every day, even for 5 minutes.
• Take breaks when you feel overwhelmed.
• Spend time with loved ones who make you laugh and feel supported.

Learning to manage stress in healthy ways protects your heart and your mind.

6. Avoid Smoking and Limit Alcohol

Smoking harms your blood vessels and brings on several heart-related risks. Similarly, drinking too much alcohol can lead to high blood pressure, weight gain, and other issues.

Steps to Cut Back:

• Replace smoking with a healthier habit, like chewing gum or going for a walk.
• Set limits for alcohol, like sticking to one glass of wine once a week.
• Seek support or join a group if you need help quitting smoking or drinking.

Quitting smoking alone improves heart health within just weeks!

7. Monitor Your Blood Pressure

High blood pressure is often called the “silent killer” because it shows no symptoms but greatly increases the risk of heart problems. The good news? Keeping track of it helps you stay ahead.

How to Keep Blood Pressure in Check:

• Use a home blood pressure monitor or check it at your doctor’s office.
• Cut back on salty processed foods.
• Reduce stress through yoga, meditation, or light exercise.

Knowing your numbers empowers you to take proactive steps.

8. Control Your Cholesterol

Cholesterol is a substance in your blood that your body needs in small amounts. Too much “bad” cholesterol, however, can clog arteries and make it harder for your heart to pump.

Ways to Improve Cholesterol Levels:

• Eat foods high in fiber, like beans, lentils, and oats.
• Avoid trans fats found in many fried foods and packaged snacks.
• Exercise regularly, as it helps increase “good” cholesterol and decrease the bad type.

Ask your doctor to check your cholesterol levels during routine visits.

9. Maintain a Healthy Weight

Carrying too much weight, especially around your middle, puts extra strain on your heart.

Tips for Healthy Weight Management:

• Focus on portion sizes at meals. You don’t have to give up your favorite foods—just eat them in moderation.
• Combine cardio and strength-training exercises to burn calories and build muscle.
• Avoid crash diets, as these can harm your metabolism and heart.

Even losing a small amount of weight can lower blood pressure and cholesterol, helping your heart work better.

10. Laugh Often and Stay Positive

Taking care of your heart isn’t all about what you eat or how much you exercise. Laughter and a positive attitude can boost heart health, too! Laughing reduces stress hormones and helps your blood vessels function better.

Ideas to Spread Joy:

• Watch a funny movie or spend time with friends who make you laugh.
• Keep a gratitude journal to focus on the good things in life.
• Volunteer or help others—it not only feels good, but it also keeps your heart happy!

Happiness is a powerful tool for a healthy heart and mind.

Make Small Changes Today

Improving heart health doesn’t mean overhauling your entire life. Instead, try adopting one habit at a time. Even tiny steps—like walking a little more, eating an extra serving of vegetables, or laughing with a friend—can make your heart stronger and healthier.

Take Action Now
Choose one habit from this list that you can start today. Maybe it’s drinking more water or going for a refreshing walk. Small changes add up, and your heart will thank you for each one. Together, we can build healthier habits to keep our hearts beating strong for years to come!

Your heart works hard for you, every single day. Isn’t it time you returned the favor?

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help you age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth