The American Heart Association advises individuals to engage in a minimum of 150 minutes of physical activity each week. This can include a variety of aerobic and resistance training exercises, such as using light dumbbells, walking, or swimming, as highlighted by Dr. Lepor.

Dr. Nikki Bart, a cardiologist specializing in heart failure and transplantation, emphasizes that regular exercise can lower blood pressure, enhance cholesterol levels, and support weight management.

Incorporating movement into your daily routine can be beneficial—activities like walking, dancing, tidying up, or gardening count as exercise. If you’re looking for motivation, consider teaming up with a workout partner. This not only helps keep you accountable but also provides quality time with a friend.

3. Manage Your Stress

Whether you’re overwhelmed by work or the never-ending household tasks, it’s essential to address stress for the sake of your heart. The American Heart Association warns that prolonged stress can lead to high blood pressure, escalating the risk of heart attacks and strokes.

Looking for ways to alleviate stress? Engaging in exercise, meditation, or deep-breathing techniques has been proven to lower stress levels and boost endorphins. If you’re grappling with significant stressors, like financial worries or caregiving responsibilities, consulting with a therapist can be incredibly beneficial. Mental health professionals can equip you with strategies to manage anxiety effectively.

4. Nourish Your Body with Healthy Foods

While indulging in dessert occasionally is perfectly fine, it’s crucial to base your meals around lean proteins, fruits, and vegetables.

Dr. Bart recommends the Mediterranean diet, which features a variety of fatty fish, nuts, and legumes, known for its health advantages. A useful guideline is to aim for a “rainbow on your plate,” incorporating a diverse selection of antioxidant-rich fruits and vegetables.

Additionally, Dr. Elizabeth Klodas, a board-certified cardiologist and founder of Step One Foods, suggests a diet rich in whole-food fiber, omega-3 fatty acids, antioxidants, and plant sterols. These nutrients can be found in foods such as nuts, fish, yogurt, and a variety of fruits and vegetables.

5. Quit Smoking and Vaping

Both smoking and vaping can negatively impact not only your lung health but also your cardiovascular well-being due to the harmful chemicals involved.

“Many of these substances can narrow blood vessels, trigger inflammation, and disrupt blood pressure and heart rate,” explains Dr. Klodas.

Though it may be challenging now, the long-term impacts of smoking are significant. If you struggle to quit, there are numerous resources and support options available through the Centers for Disease Control and Prevention.

6. Prioritize Sleep