Five Tips to Improve Your Heart Health

Did you know? Heart disease is the primary killer of men and women in the U.S. Heart attacks often strike without warning and result in death for more than 25% of people who suffer one.  February is American Heart Month, so now is the time to think about ways in which you and your loved ones can work together to make changes to help lower your risk for heart problems or heart failure. 

Move Your Body Regularly 

Regular physical activity is one of the most effective ways to protect and strengthen your heart. Moving your body on a consistent basis helps lower blood pressure and improves how efficiently your heart pumps blood. Over time, these benefits work together to significantly reduce the risk of heart disease, stroke, and other cardiovascular complications. 

Health experts recommend activities such as: 

  • 150 minutes per week of moderate intensity aerobic activity (like brisk walking) 

Simple habits can add up quickly. If you’re currently inactive, start slowly and build over time. Even small increases in daily movement can lead to meaningful improvements in heart health and overall well-being. 

Choose a Heart Healthy Eating Pattern 

What you eat has a direct impact on your heart health. A balanced eating pattern rich in vegetables, fruits, whole grains, lean proteins, and healthy fats can help lower cholesterol, regulate blood pressure, maintain a healthy weight, and reduce inflammation—key factors in preventing heart disease and its related complications. Rather than focusing on strict diets or elimination, heart-healthy eating emphasizes nourishment, balance, and consistency. 

What To Watch For: 

  • Saturated and trans fats
  • Red and processed meats 
  • Added sugars 
  • Sugar-sweetened beverages 
  • Excess sodium

What To Choose: 

  • Grilled or baked foods instead of fried options
  • Water or unsweetened beverages instead of soda
  • Vegetable options with lunch and dinner 

These everyday decisions can help build a sustainable eating pattern that supports both heart health and overall well-being. 

Quit Smoking and Avoid Tobacco 

Cigarette smoking is one of the strongest risk factors for heart disease. Tobacco use damages blood vessels, raises blood pressure, reduces oxygen in the blood, and promotes plaque buildup in the arteries. Together, these effects significantly increase the risk of heart disease, heart attack, and stroke. Exposure to secondhand smoke can also harm heart health, making tobacco avoidance important for both users and those around them. 

Quitting tobacco can be challenging, but support and effective tools are available. Resources such as quitlines, counseling programs, and FDA-approved medications can significantly increase the chances of success. 

Know and Manage Your “Heart Numbers” 

Understanding your key “heart numbers” is an important step in protecting your cardiovascular health. These numbers include blood pressure, cholesterol levels, blood sugar, and body weight—all of which provide valuable insight into how well your heart and blood vessels are functioning. When one or more of these measures fall outside healthy ranges, the risk for heart disease and related complications increases. 

Prioritize Sleep and Stress Management 

Getting enough sleep and managing stress are often overlooked, yet both play a critical role in heart health. Adults who regularly sleep less than about seven hours per night are more likely to experience health problems. 

Quality sleep allows the body time to repair blood vessels, regulate hormones, and support healthy heart function. 

Practical strategies include: 

  • Maintaining a consistent sleep schedule
  • Creating a calming pre-bed routine
  • Limiting screen time before sleep 
  • Deep breathing

Finding Further Support with Accessia Health 

Managing heart health can be especially challenging for individuals living with heart failure, where ongoing care, medications, and related costs quickly add up. If you or a loved one has been diagnosed with heart failure, Accessia Health offers additional support through our Heart Failure Patient Program. 

Eligible patients may receive up to $4,500 in financial assistance to help cover essential healthcare expenses, including insurance copays, premiums, travel related to treatment, and medications.  

Heart health is a lifelong journey, and no one should have to navigate it alone. Explore more resources below: