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Live better with these 8 heart health essentials

A woman jogs with a dog.

Feb. 3, 2025—Enjoy a longer, healthier life by minding your cardiovascular health. According to the American Heart Association (AHA), following these eight steps can help decrease the risk of heart disease, stroke, cancer and dementia.

Eat better

Build your diet on whole grains, vegetables, fruits and lean protein. Cook with healthier oils, like olive and canola. Limit added sugars and processed grains. And make heart-smart choices by cooking at home and reading nutrition labels.

Be more active

Get a move on! Adults should aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, says the AHA. You can start just by walking more. Set goals, add intensity and include muscle-strengthening activities for optimal results.

Quit tobacco

Smoking is linked to about one-third of all heart disease deaths. Make a plan to quit:

  • 1. Set a date within the next seven days.
  • 2. Choose a method—cold turkey or gradually.
  • 3. Decide if you need help from your healthcare provider or medication.
  • 4. Prepare for cravings.
  • 5. Quit on your quit day.

Get healthy sleep

For most adults, seven to nine hours of quality sleep each night is vital to cardiovascular health. Sleep heals our bodies, builds stronger immune systems and lowers the risk of chronic disease. To get the best rest, keep devices away from your bed. Learn how saying goodnight to screens can improve your sleep.

Manage weight

Your body mass index (BMI) can help determine if you're at a healthy weight. Need to make changes? Start with portion control, increased activity and a healthy diet. Check out more weight loss do's and don'ts.

Control cholesterol

Cholesterol is a fatlike substance. HDL ("good") cholesterol helps keep LDL ("bad") cholesterol from sticking to artery walls. HDL cholesterol also reduces plaque buildup and can lower the risk of heart disease. Testing from your healthcare provider can assist you in staying on top of your cholesterol levels. These five food tips can help too.

Take charge of blood sugar

The carbohydrates in food turn into glucose (sugar) that we use as energy. In type 2 diabetes, glucose builds up in the blood, where it can damage the heart, kidneys, eyes and nerves. Your healthcare provider can help you track and control your blood sugar levels.

Manage your blood pressure

Stay healthier longer by keeping your blood pressure below 120/80 mm Hg. Your healthcare provider can check your blood pressure and make recommendations for how to take charge with rest, exercise and nutrition.

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