5 science-based ways to improve your heart health

Improving heart health is important for maintaining overall wellness and reducing the risk of heart disease, the leading cause of death worldwide (World Health Organization, 2018). Here are some tips on how to improve heart health, supported by scientific evidence:

1. Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help improve heart health (Dauchet et al., 2005; Hu et al., 2001). It’s also important to limit intake of saturated and trans fats, added sugars, and salt (World Health Organization, 2015).
2. Exercise regularly: Regular physical activity can help improve heart health by lowering blood pressure (Chobanian et al., 2003), cholesterol levels (Lee et al., 2002), and the risk of heart disease (Lee et al., 2002). Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week (U.S. Department of Health and Human Services, 2018).
3. Quit smoking: Smoking is a major risk factor for heart disease (U.S. Department of Health and Human Services, 2014). Quitting smoking can improve heart health and reduce the risk of heart attack and stroke (U.S. Department of Health and Human Services, 2014).
4. Manage stress: Chronic stress can increase the risk of heart disease (Steptoe et al., 2007). Finding healthy ways to manage stress, such as through relaxation techniques (Goyal et al., 2014) or exercise (Dewey et al., 2004), can help improve heart health.
5. Get enough sleep: Adequate sleep is important for heart health (Gottlieb et al., 2006). Lack of sleep can increase the risk of heart disease (Gottlieb et al., 2006), high blood pressure (Yaggi et al., 2005), and stroke (Gottlieb et al., 2006). Aim for 7-9 hours of sleep per night (National Sleep Foundation, 2015).

By following these tips, you can take steps to improve heart health and reduce the risk of heart disease. Remember, small lifestyle changes can make a big difference in your overall health and well-being.

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References:

• Chobanian AV, Bakris GL, Black HR, et al. (2003). Seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Hypertension, 42(6), 1206-1252.
• Dauchet L, Amouyel P, Hercberg S, et al. (2005). Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies. Journal of Nutrition, 135(10), 2588-2593.
• Dewey A, Berthon B, Hetrick SE. (2004). Exercise for depression. Cochrane Database of Systematic Reviews, CD004366.
• Goyal M, Singh S, Sibinga EM, et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
• Gottlieb DJ, Redline S, Nieto FJ, et al. (2006). Association of sleep time with diabetes mellitus and impaired glucose tolerance. Archives of Internal Medicine, 166(2), 86-93.
• Goyal M, Singh S, Sibinga EM, et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal