If you want to age well and stay in good shape, it’s important to adopt habits that support heart health. The steps to take aren’t difficult. In fact, in this article, we’ll share five simple actions you can take now to gain greater control of your heart health.

Simple Steps to Support Heart Health

With so many people either at risk for heart disease or already dealing with the repercussions, examining your lifestyle choices can help you create a straightforward plan for improving heart health. 

1) Stay Active

Exercise is essential for good health, especially as you age. According to a 2021 study published in the American Journal of Physiology—Endocrinology and Metabolism, remaining active is more important than ever. This study focused on the health risks associated with prolonged sitting and highlighted just how effective moving around can be. Although simply remembering to get up and move isn’t sufficient on its own to build muscle or improve glucose tolerance, it did help in lowering fasting blood sugar levels and even reducing LDL cholesterol levels.

The study discussed the dangers of a sedentary lifestyle. Prolonged sitting can negatively impact your heart health. But what can you do if you’re confined to a desk all day or lead a less active lifestyle? The researchers suggested that taking small 3-minute breaks every 30 minutes and moving around can help mitigate blood sugar fluctuations. According to scientists, this is the minimum amount of movement necessary to disrupt the cycle of inactivity. 

Incorporating additional exercise is key, and longer breaks with physical activity will further benefit your health. The research team’s motto is “Sit less, move more, more often.”

2) Keep Health Markers in Check

To support heart health, you should also monitor your health markers and make sure everything is under control. 

• Blood pressure (high blood pressure puts strain on your heart and arteries)
• Cholesterol levels (high LDL cholesterol levels can clog your arteries)
• Blood sugar levels (keep them stable to avoid insulin resistance, which can lead to diabetes)

These are all influenced by your level of activity, among other factors. It’s crucial to keep track of your numbers and watch for any changes. This also includes visiting your doctor for regular check-ups to guarantee you’re on the right path.

3) Maintain a Healthy Diet

The foods you eat can significantly support heart health, or not so much. A heart-healthy diet means consuming plenty of nutrients:

• Ensure the majority of your diet comes from quality, fresh, whole foods, including plenty of fruits and vegetables, which have been linked to better heart health, lower inflammation, and improved blood vessel function. Getting enough fiber, especially soluble fiber (found in oats, beans, and some fruits and veggies), has been found to help lower cholesterol, regulate blood sugar, and support gut health.
• Limit foods that are breaded and fried, especially foods that have been deep fried in industrial seed oils, which can contribute to excess inflammation. 
• Limit sugar as excess sugar, especially as added sugars or sugary drinks, is strongly linked to metabolic syndrome, insulin resistance, and heart disease.
• Choose whole grains over refined grains. Fiber, found in whole grains, supports gut and heart health. That said, newer research indicates that not all whole grains are equally beneficial. In addition, overconsumption of carbohydrates, even from whole grains, may not be helpful for everyone, especially those with insulin resistance. 
• Eat plenty of quality proteins as well. Poultry, unprocessed meats (grass-fed when possible), fish, and plant-based proteins (such as beans and lentils) are all excellent choices. However, it’s a good idea to limit highly processed meats like deli meats, bacon, and sausage.  
• Get plenty of healthy fats (omega-3s) from fatty fish, nuts, and seeds to help balance inflammation and reduce the risk of heart disease. To keep your arteries clean and healthy, maintain a moderate level of healthy fats and ensure you avoid trans fats. These types of fats are commonly found in packaged foods and foods containing hydrogenated fats and oils (such as margarine, shortening, etc.).
• Add fermented and probiotic-rich foods when possible, as gut health plays a big role in cardiovascular health. Yogurt, kefir, kimchi, and sauerkraut support a healthy microbiome, which may balance inflammation and benefit heart health. 

And remember to keep portion sizes under control. Fill up on your lower-calorie and low-fat foods and eat higher-calorie foods in moderation. 

To keep it simple, consider following the Mediterranean Diet or the DASH Diet. Both diets are some of the top diets year after year as they’re health-promoting and easier to follow. 

4) Get Quality Sleep

It may not seem related, but getting quality sleep is crucial for supporting heart health. However, quality sleep alone is not enough; getting sufficient sleep is also part of the equation. 

• Aim for 7 – 8 hours of sleep each night
• Sleep in a cool, dark, and quiet room
• Establish a “winding-down ceremony” to prepare your mind and body for rest 
• Put away electronics for an hour or two before bedtime
• Avoid eating or drinking large quantities before going to sleep

Prioritizing quality sleep can help you avoid the common pitfalls that sleep deprivation can cause, including an increased risk of heart disease, obesity, and high blood pressure.

5) Reduce Stress

While rest is undoubtedly important, managing your stress is also vital for supporting heart health. In today’s fast-paced world, many of us find ourselves in a chronic state of “fight or flight” mode. Everything feels like an emergency, and we rarely take a minute to slow down. The issue is that when you’re under significant stress, your blood pressure can spike, and even though this usually lasts for only a short period, it can still be damaging to your heart.

Find ways to manage your stress and allow your body to relax, such as:

• Deep breathing exercises
• Yoga
• Meditation
• Practice mindfulness
• Gratitude
• Exercise
• Connect with friends and family

To support heart health, it requires that you adopt a comprehensive approach. Continue to regularly monitor your health markers, keep a balanced diet, get plenty of good quality sleep, reduce your stressors, and stay active!