Improving your heart health doesn’t require a complete lifestyle overhaul. In fact, the most powerful changes are often small, consistent habits you practice every day.
What is heart disease?
Heart disease includes many different conditions that affect your heart. Some people are born with heart conditions such as congenital heart disease. In other cases, you may develop heart disease later in life.
The most common type of heart disease in the U.S. is coronary artery disease (CAD). CAD occurs when plaque builds up in your arteries, blocking blood flow to your heart.
Heart disease remains the leading cause of death in the U.S., but many risk factors are within your control. By focusing on a few key lifestyle shifts, like what you eat, how often you move and how you manage stress, you can significantly lower your risk and support your long-term health.
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Here are 6 heart-healthy habits you can start today.
1. Quit smoking
If you smoke, quitting is one of the most important steps you can take for your heart.
Smoking damages blood vessels, lowers oxygen levels in your blood and increases your risk of heart attack and stroke. The good news: Your body begins to heal quickly after you quit. Within weeks, circulation improves. Within a year, your risk of heart disease drops significantly.
If you need support, talk to your primary care provider. Nicotine replacement therapies, medications and counseling programs can all improve your chances of quitting successfully.
Check out UC Davis Health’s Stop Tobacco Program and Workshops
2. Eat a heart-healthy diet
What you eat directly affects your cholesterol levels, blood pressure and weight, all major factors in heart health.
Focus on:
- Fruits and vegetables
- Whole grains
- Lean proteins like fish, beans and poultry
- Healthy fats from nuts, seeds and olive oil
Limit processed foods, added sugars, sodium and saturated fats. Small swaps can make a big difference, such as choosing water over sugary drinks or cooking at home more often.
Focus on consistency. Small daily choices matter more than occasional perfection
Explore heart healthy recipes from our Good Food As Good Medicine blog
Learn how working with a Registered Dietitian can help you reach your health goals
3. Get more exercise
Regular physical activity strengthens your heart muscle, improves circulation and helps manage blood pressure and cholesterol.
Adults should aim for at least 150 minutes of moderate intensity exercise each week, or 75 minutes of vigorous aerobic activity. A combination of both can work, too. This can include brisk walking, cycling, hiking, swimming or pickleball.
Adding moderate- to high-intensity strength training activities, such as resistance or weight training, at least two days per week can also improve overall fitness and heart health.
If you’re just getting started, begin with short walks and gradually increase your time and intensity. Some movement is better than none.
Try these 3 simple exercises to start resistance training at home or in the gym to build strength
Explore this simple 8-week exercise plan for a healthy heart
4. Reduce your stress
Chronic stress can raise blood pressure and contribute to unhealthy coping habits like overeating, smoking or drinking too much alcohol.
Healthy stress management looks different for everyone.
You can try:
Even five to 10 minutes of intentional relaxation each day can support your heart and overall well-being.
Learn more about anxiety and when to know if you need help
5. Get more sleep
Sleep plays a critical role in heart health. Poor sleep is linked to high blood pressure, obesity and diabetes, all of which increase your risk of heart disease.
Most adults need seven to nine hours of sleep per night.
- Stick to a consistent bedtime.
- Avoid heavy meals or alcohol late at night.
- Keep your bedroom cool, dark and quiet.
Insomnia and sleep apnea are common sleep conditions that can hurt your heart health over time. If you regularly struggle with sleep or feel excessively tired during the day, talk to your health care provider.
Read how to get a better night’s sleep and how it can improve your overall health
6. Reduce your alcohol intake
Drinking too much alcohol may increase your risk for many health problems, including:
If cutting back feels difficult, your provider can help connect you with resources and support.
Small changes add up to improve heart health
You don’t need to make every change all at once. Start with one or two habits that feel manageable and build from there. Consistency matters more than intensity.
Staying up to date with annual physical exams, cholesterol checks and blood pressure screenings also helps you understand your personal risk and catch potential concerns early.
Know the warning signs of a heart attack
Call 911 or seek emergency services right away if you think you’re having a heart attack.
Common warning signs include:
- Chest discomfort.
- Discomfort in other areas of the upper body such as your arms, back or neck.
- Shortness of breath.
- Rapid or irregular heartbeat.
Symptoms in men and women can look different. Quick intervention can make all the difference in surviving a heart attack.
Learn more about the differences between heartburn and heart attack
Explore our heart and vascular care and how to make an appointment
This blog was medically reviewed by Surabhi Madwhal Atreja, associate professor of cardiology and the director of the Hypertension Clinic at UC Davis Health.
