Heart health isn’t about doing everything perfectly—it’s about building small, everyday habits that support your body over time. Whether you’re looking to stay healthy as you age or simply want to feel your best, simple lifestyle choices can go a long way in supporting a healthy heart. 

Heart disease remains common, especially as we get older, but many of the risk factors are manageable. The good news is that you don’t need drastic changes to make a difference. Consistency matters more than intensity, and even small steps can have a positive impact. 

As always, talk with your doctor before making major changes to your diet, exercise, or overall routine. 

What is heart disease?

Heart disease is a general term used to describe several conditions that affect the heart. The most common type is coronary artery disease (CAD), which develops when plaque builds up in the arteries that supply blood to the heart. 

Risk increases with age and is often influenced by long-term lifestyle factors. Some of the most common risk factors include high blood pressure, high cholesterol, and smoking. Conditions such as diabetes, being overweight, and physical inactivity can also raise your risk. 

While some risk factors can’t be changed, many can be improved with healthy lifestyle habits. 

1. Move your body in ways you enjoy

Regular movement is one of the best ways to support heart health. You don’t need intense workouts to see benefits—moderate activity done consistently is enough. 

A good goal is about 30 minutes of moderate activity about 5 days per week. Walking, dancing, gardening, household chores, and fitness classes all count. 

If you’re new to movement, start slowly and build up over time. Even 10 minutes at a time can help strengthen your heart, improve circulation, boost energy, and support better sleep. The best type of activity is one you enjoy and can stick with long term. Here are some online workouts to get you started!

2. Quit smoking to support your heart

Smoking doesn’t just affect your lungs—it has a direct impact on your heart and blood vessels. Chemicals in cigarettes damage arteries, raise blood pressure, and make the heart work harder than it should. 

Smoking significantly increases the risk of heart disease, but quitting can lead to rapid improvements. Blood pressure and circulation begin to improve soon after quitting, and over time, the risk of heart disease drops substantially. 

If you smoke, talk with your doctor about resources and support that can help you quit safely and successfully. 

3. Eat more whole, heart-healthy foods

A heart-healthy eating pattern focuses on whole, minimally processed foods. Many packaged and processed foods are high in sodium, added sugars, and unhealthy fats, which can strain the heart over time. 

Helpful heart-smart eating habits include: 

• Eating plenty of fruits and vegetables each day 
• Choosing whole grains over refined grains 
• Limiting processed and packaged foods 
• Eating fish or poultry more often than red meat 
• Using healthier fats like olive oil and avocado 
• Drinking water instead of sugary beverages 

You don’t have to change everything at once. Start with small, realistic changes—like adding an extra vegetable to one meal or swapping soda for water—and build from there. 

4. Maintain a weight that supports your health

Carrying extra weight can place additional strain on your heart and increase the risk of conditions like high blood pressure and diabetes. The healthy habits outlined here—regular movement, balanced eating, good sleep—naturally support weight management. 

Everyone’s healthy weight looks different. Your doctor can help you understand what’s appropriate for you and guide you toward safe, sustainable changes if needed. 

5. Prioritize sleep and manage everyday stress

Sleep and stress both play an important role in heart health. Most adults need seven to nine hours of sleep each night, yet many people don’t get enough. Poor sleep has been linked to high blood pressure, weight gain, and increased heart disease risk. 

Chronic stress can also affect the heart and make healthy habits harder to maintain. Simple strategies that may help include: 

• Keeping a consistent bedtime routine 
• Turning off screens at least an hour before bed 
• Practicing relaxation techniques like deep breathing or meditation 
• Getting regular physical activity during the day 

Managing stress and improving sleep often go hand in hand—and both can support a healthier heart. Click here for more tips for a better night's sleep.

6. Check in with your doctor regularly

Regular checkups are an important part of preventive care. Your Medicare coverage includes a yearly wellness visit, which gives you the opportunity to review things like blood pressure, weight, and overall health. 

This visit is also a great time to ask questions, discuss lifestyle changes, and get personalized guidance on how to support your heart health moving forward. 

Additional resources 

• CDC: Heart Disease Facts 
• American Heart Association: Recommendations for Physical Activity 
• Cleveland Clinic: Lack of Sleep Leads to High Blood Pressure