Your heart works around the clock — roughly 100,000 beats a day. Protecting it doesn't require dramatic changes; small, consistent habits have the biggest long-term payoff. Our clinicians share the seven practices they recommend to almost every patient.
1. Move your body every single day
You don't need a gym membership to protect your heart. The American Heart Association recommends at least 150 minutes of moderate activity a week — that's about 20–25 minutes a day of brisk walking, cycling or dancing. The goal is to raise your heart rate and keep it up. Consistency beats intensity every time.
2. Fill half your plate with plants
Fruits, vegetables, whole grains, beans and nuts are rich in fiber, potassium and antioxidants that support healthy blood pressure and cholesterol. Start simple: make half of every plate vegetables and fruit, and choose whole grains over refined ones.
3. Watch your sodium — quietly
Most of the salt we eat comes from packaged and restaurant food, not the salt shaker. Compare labels and aim for less than 2,300 mg of sodium a day (about one teaspoon of salt). If you have high blood pressure, your care team may suggest an even lower target.
4. Protect your sleep
Poor sleep is linked to higher blood pressure, weight gain and stress hormones. Adults need seven to nine hours a night. Keep a regular sleep schedule, dim screens before bed, and treat snoring or daytime fatigue seriously — they may signal sleep apnea, a heart risk.
5. Manage stress before it manages you
Chronic stress raises blood pressure and can lead to unhealthy coping habits. Build small stress outlets into your week: walking meetings, deep-breathing breaks, a hobby you love, or time with friends. Ten mindful minutes a day genuinely helps.
6. Know your numbers
Blood pressure, cholesterol, blood sugar and BMI — knowing your numbers is the first step to acting on them. An annual check-up is the perfect time to review them with your provider and set a personalized target.
7. Never smoke — and avoid secondhand smoke
Smoking is the single most preventable cause of heart disease. Quitting at any age improves circulation and lowers risk within weeks. If you need support, talk to us — we can help you find a quitting plan that works.
