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.
