Top 10 Ways to Promote Heart Health (2026)

1) Eat a heart-healthy pattern

Center meals on vegetables, fruits, legumes, nuts, whole grains, fish, and olive/other non-tropical oils; limit sodium, added sugars, saturated fat, and highly processed foods. A Mediterranean/DASH-style pattern aligns with AHA guidance and supports blood pressure, lipids, and weight. Aim to keep sodium ≤2,300 mg/day (ideal ~1,500 mg for most adults) and added sugar ≤6% of calories. Include fiber-rich whole grains (3+ servings/day). ^{6, 7, 8, 9, 10}

Helpful CEK reads: What is the DASH Diet? · Sugar facts & smart swaps · High-protein guide

2) Move most days (+2 strength)

Adults should get 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly, plus muscle-strengthening ≥2 days/week. Break it up—walks count. ²

Helpful CEK reads: How much exercise per day? · Walking for weight loss · Why cardio helps your cells

3) Manage weight & waist

Keeping weight in a healthy range supports BP, glucose, and lipids—key parts of AHA’s Life’s Essential 8. Pair a calorie target with protein and movement you’ll keep doing. ¹

Helpful CEK reads: Set calorie goals · Choosing a weight-loss program · CEK meal plans

4) Know & control blood pressure

BP categories: Normal <120/<80, Elevated 120–129/<80, Stage 1: 130–139 or 80–89, Stage 2: ≥140 or ≥90. Screen regularly and confirm elevated readings with home or ambulatory monitoring. Use a validated home upper-arm cuff. ^{11, 3, 12}

5) Check cholesterol (LDL-C/ApoB)

High LDL-C is a major driver of atherosclerosis. Review your lipid panel (and consider ApoB where appropriate) and discuss treatment. Statins are recommended for many adults 40–75 with risk factors and ≥10% 10-yr risk; others may be considered at 7.5–10%. Nonstatins (ezetimibe, PCSK9, bempedoic acid, inclisiran) can help if goals aren’t met. ^{13, 14}

6) Manage blood sugar

Prediabetes raises CVD risk—take the 1-minute CDC risk test and confirm with your clinician. The ADA’s 2025 Standards emphasize lifestyle, weight management, sleep, and cardiometabolic risk reduction. ^{15, 16}

7) Prioritize sleep (7–9 hours)

Adults should average 7–9 hours/night; sleep is one of AHA’s Essential 8. Inadequate sleep is linked to higher cardiometabolic risk. ^{17, 1}

8) Avoid nicotine (smoking & vaping)

Nicotine and tobacco use increase BP, damage vessels, and raise CVD risk. Quit tools and support improve success rates. ^{18, 19}

9) Alcohol: less is better

AHA guidance: if you drink, do so in moderation—don’t start for health benefits. A 2025 scientific statement notes reducing/avoiding alcohol can lower risk for conditions like hypertension. ^{5, 20}

10) Tame stress & build support

Negative psychological health is linked with higher CVD risk; stress-management, movement, sleep, and social connection help. ²¹

Bonus: Team up with your clinician

Review family history and risk annually, keep vaccinations current, and use a shared plan to hit BP, LDL-C, A1c, and weight targets. Try the ASCVD Risk Estimator Plus with your provider. ⁴

FAQs

How much should I exercise for heart health?

Aim for 150–300 minutes of moderate activity (or 75–150 minutes vigorous) weekly, plus 2 strength days. Break it into doable chunks. ²

What’s a healthy daily sodium limit?

Keep sodium ≤2,300 mg/day; an ideal target for most adults is ~1,500 mg/day. Cutting even 1,000 mg/day helps blood pressure. ⁷

Should I take daily aspirin to prevent a first heart attack?

Not routinely. USPSTF recommends against starting aspirin at age ≥60 for primary prevention; ages 40–59 with ≥10% 10-year risk should decide individually with a clinician. ²²

References

1. American Heart Association — Life’s Essential 8 overview. heart.org.
2. CDC — Adult Physical Activity Guidelines (150–300 min + 2 strength days). cdc.gov.
3. USPSTF — Screening for hypertension in adults; confirm high readings outside clinic. uspreventiveservicestaskforce.org.
4. ACC/AHA — ASCVD Risk Estimator Plus (tool). acc.org.
5. AHA Scientific Statement (2025) — Alcohol & cardiovascular disease. Circulation.
6. AHA — Diet & Lifestyle Recommendations (pattern-based guidance). heart.org.
7. AHA — Daily sodium: ≤2,300 mg; ideal ~1,500 mg for most adults. heart.org.
8. AHA — Added sugars: ≤6% of calories (≈6 tsp women/9 tsp men). heart.org.
9. AHA — What is the Mediterranean Diet? heart.org.
10. AHA — Whole grains & fiber (3+ servings/day). heart.org.
11. ACC/AHA — Adult BP categories (normal/elevated/stage 1/stage 2). acc.org.
12. ValidateBP — List of home BP devices validated for accuracy. validatebp.org.
13. USPSTF (2022) — Statins for primary prevention (B: ≥10% risk; C: 7.5–10%). uspreventiveservicestaskforce.org.
14. ACC (2022) — Expert pathway on nonstatin LDL-C therapies (ezetimibe, PCSK9, bempedoic acid, inclisiran). acc.org.
15. CDC — Prediabetes risk test (1-minute). cdc.gov.
16. ADA — Standards of Care in Diabetes (2025). professional.diabetes.org.
17. AHA Life’s Essential 8 — Healthy sleep (7–9 h adults). heart.org.
18. AHA — How smoking/nicotine damage your body (CVD risks). heart.org.
19. AHA — Quit smoking, vaping & tobacco use (resources). heart.org.
20. AHA — Alcohol & heart health: “don’t start for health benefits.” heart.org.
21. AHA — Stress and heart health (mind-heart link). heart.org.

Educational content only; not medical advice.