10 Ways to Improve Heart Health: What Actually Works (2025)

The Unsexy Truth About Heart Health

Every year, some new supplement or superfood gets hyped as the secret to a healthy heart. And every year, cardiologists say the same thing they've been saying for decades: eat real food, move your body, sleep enough, don't smoke, and keep tabs on a few key numbers.

It's not exciting. There's no miracle pill. But the American Heart Association's "Life's Essential 8" framework—the most evidence-based approach to cardiovascular health we have—comes down to these same fundamentals. Research shows that people who score well on these eight factors have dramatically lower rates of heart disease, stroke, and early death.

The good news? You don't need to overhaul your entire life at once. Small, consistent improvements add up. Here's what actually matters.

Eat Like Your Heart Depends on It (Because It Does)

The dietary patterns with the strongest evidence for heart health are Mediterranean and DASH-style eating. Both emphasize the same core foods: vegetables, fruits, legumes, nuts, whole grains, fish, and olive oil. Both minimize the same culprits: sodium, added sugar, saturated fat, and ultra-processed foods.

This isn't about perfection or following rigid rules. It's about shifting the overall pattern of what you eat. If most of your meals look like a plate with protein, vegetables, and whole grains—with olive oil instead of butter and fruit instead of cookies—you're doing it right.

A few specific targets to keep in mind: aim for sodium under 2,300 mg per day (ideally closer to 1,500 mg), added sugar under 6% of your calories, and at least three servings of whole grains daily. Our DASH diet guide breaks down the specifics, and our sugar guide offers practical swaps for cutting back without feeling deprived.

For a comprehensive look at heart-healthy foods that also support weight management, our 100 Best Foods for Weight Loss guide covers the overlap—because what's good for your waistline is usually good for your heart.

Move Most Days (and Lift Twice a Week)

The CDC's physical activity guidelines call for 150–300 minutes of moderate activity per week, or 75–150 minutes if you're going hard. On top of that, you need muscle-strengthening exercise at least two days per week.

That might sound like a lot, but break it down: 150 minutes is about 20 minutes a day, or 30 minutes five days a week. A brisk walk counts. So does yard work, dancing, or chasing your kids around the park. The key is consistency—sporadic intense workouts don't provide the same cardiovascular protection as regular, moderate movement.

The strength training piece matters more than most people realize. Muscle mass helps regulate blood sugar, supports healthy metabolism, and protects your joints as you age. You don't need a gym membership—bodyweight exercises, resistance bands, or a few dumbbells at home will do the job.

Our Complete Exercise Guide covers how to structure a sustainable routine, and our daily exercise guide helps you figure out what's realistic for your schedule.

Manage Your Weight (But Don't Obsess Over the Scale)

Maintaining a healthy weight reduces strain on your heart, helps control blood pressure, improves cholesterol ratios, and reduces diabetes risk. All of these factors compound—when you address one, the others often improve too.

But here's the thing: the number on the scale matters less than your overall metabolic health. Someone at a "normal" weight with poor diet, no exercise, and high blood pressure is at greater risk than someone carrying extra pounds who eats well, moves regularly, and has healthy numbers.

That said, if you're carrying excess weight—especially around your midsection—losing even a modest amount (5–10% of your body weight) can meaningfully improve cardiovascular markers. The key is finding an approach you can sustain. Crash diets don't work long-term, and the stress of constant restriction isn't great for your heart either.

Our weight loss program guide can help you find an approach that fits your life. And if meal prep feels overwhelming, our meal plans take the guesswork out of portion control and balanced nutrition.

Know Your Blood Pressure

High blood pressure is called the "silent killer" for a reason—it usually has no symptoms until something goes seriously wrong. That's why regular monitoring matters.

Here's what the numbers mean:

Normal: Below 120/80
Elevated: 120–129 / under 80
Stage 1 hypertension: 130–139 / 80–89
Stage 2 hypertension: 140+ / 90+

If your readings are elevated, don't panic based on one measurement. Blood pressure fluctuates throughout the day and can spike from stress, caffeine, or even a full bladder. The USPSTF recommends confirming high readings with home monitoring or ambulatory monitoring before starting treatment.

If you're checking at home, use a validated upper-arm cuff (not a wrist monitor). The website ValidateBP.org maintains a list of devices tested for accuracy.

Check Your Cholesterol

LDL cholesterol—the "bad" kind—is a primary driver of atherosclerosis, the buildup of plaque in your arteries that leads to heart attacks and strokes. Knowing your numbers and addressing them early can prevent decades of arterial damage.

Your doctor will typically order a lipid panel that includes total cholesterol, LDL, HDL, and triglycerides. Some clinicians are also starting to test ApoB, a protein marker that may be an even better predictor of cardiovascular risk than LDL alone.

If your levels are elevated, the first-line treatments are lifestyle changes: diet, exercise, and weight management. For many people, though, lifestyle alone isn't enough—genetics play a significant role in cholesterol metabolism. Statins remain the gold standard for medication, and current guidelines recommend them for most adults 40–75 with cardiovascular risk factors.

If statins aren't sufficient or aren't tolerated, newer options like ezetimibe, PCSK9 inhibitors, and bempedoic acid can help reach targets. Talk to your doctor about what makes sense for your situation.

Watch Your Blood Sugar

Prediabetes and diabetes dramatically increase cardiovascular risk. The damage isn't just about blood sugar itself—elevated glucose accelerates atherosclerosis, promotes inflammation, and often travels with other risk factors like high blood pressure and abnormal cholesterol.

The scary part: most people with prediabetes don't know they have it. The CDC's one-minute risk test can help you figure out if you should get checked.

If your blood sugar is elevated, the good news is that prediabetes is often reversible with lifestyle changes. The same habits that protect your heart—healthy eating, regular exercise, adequate sleep, and weight management—also improve insulin sensitivity. The ADA's 2025 standards emphasize that lifestyle intervention should be the foundation of treatment.

Prioritize Sleep

Sleep doesn't get the attention it deserves in heart health conversations, but it's officially part of the AHA's Essential 8 for good reason. Adults need 7–9 hours per night, and consistently falling short is associated with higher rates of hypertension, obesity, diabetes, and cardiovascular disease.

Poor sleep doesn't just make you tired—it disrupts hunger hormones, impairs glucose metabolism, increases inflammation, and raises blood pressure. One bad night won't hurt you, but chronic sleep deprivation compounds over time.

If you're struggling to get enough quality sleep, our comprehensive sleep guide covers practical strategies for improving both duration and quality.

Avoid Nicotine Entirely

This one's simple: don't smoke, don't vape, don't use any nicotine products. There's no safe level of tobacco use for cardiovascular health.

Smoking damages blood vessel walls, raises blood pressure, reduces oxygen-carrying capacity, and promotes clot formation. Vaping, while potentially less harmful than traditional cigarettes, still delivers nicotine and other substances that stress the cardiovascular system. The AHA's guidance is clear: if you don't use nicotine, don't start. If you do, quitting is the single most impactful thing you can do for your heart.

Quitting is hard, but it's not impossible. Support programs, medications, and nicotine replacement therapy all improve success rates. The AHA's quit resources are a good place to start.

Rethink Alcohol

For years, moderate drinking was thought to be heart-protective—the famous "red wine is good for you" narrative. That view has shifted considerably.

A 2025 AHA scientific statement makes the current position clear: if you don't drink, don't start for health reasons. If you do drink, less is better. Even moderate alcohol consumption is associated with increased risk for conditions like hypertension and atrial fibrillation.

This doesn't mean you can never have a glass of wine with dinner. But the idea that alcohol is somehow good for your heart has been largely debunked. If you enjoy drinking occasionally, do so in moderation. If you're looking for cardiovascular benefits, you won't find them in a bottle.

Manage Stress and Stay Connected

Chronic stress takes a real toll on cardiovascular health. The mechanisms are both direct (stress hormones raise blood pressure and promote inflammation) and indirect (stressed people tend to sleep less, eat worse, exercise less, and drink more).

The AHA acknowledges the link between negative psychological health and higher CVD risk. That doesn't mean you need to eliminate all stress from your life—that's impossible. But building in regular stress management practices (exercise, adequate sleep, time in nature, hobbies, social connection) creates a buffer.

Social isolation is another underappreciated risk factor. People with strong social connections have better cardiovascular outcomes than those who are chronically lonely. This might mean maintaining close friendships, being involved in community activities, or simply making time for the relationships that matter to you.

Work With Your Doctor

Heart health isn't a DIY project. You need a clinician who knows your history, can interpret your test results, and can help you develop a plan that fits your specific risk profile.

Key things to discuss at your next appointment:

Your family history. A parent or sibling with early heart disease significantly increases your risk.
Your numbers. Make sure you know your blood pressure, cholesterol, and blood sugar levels.
Your 10-year risk. Tools like the ACC/AHA ASCVD Risk Estimator can help quantify your cardiovascular risk and guide treatment decisions.
Vaccinations. Flu and pneumonia can be especially dangerous for people with heart conditions—stay current on recommended vaccines.

The goal is a shared plan with specific targets for blood pressure, cholesterol, blood sugar, and weight. Check in regularly, track your progress, and adjust as needed.

FAQs

How much should I exercise for heart health?

Aim for 150–300 minutes of moderate activity weekly (like brisk walking), or 75–150 minutes of vigorous activity (like running or cycling). Add muscle-strengthening exercises at least two days per week. It sounds like a lot, but even short walks add up—consistency matters more than intensity.

What's a healthy daily sodium limit?

Keep sodium at or below 2,300 mg per day. For most adults, 1,500 mg is an ideal target. The average American consumes over 3,400 mg daily, mostly from processed foods. Cutting even 1,000 mg per day can make a measurable difference in blood pressure.

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

Probably not. Current USPSTF guidelines recommend against starting aspirin for primary prevention if you're 60 or older. For adults 40–59 with elevated cardiovascular risk (10% or higher 10-year risk), it's an individual decision to make with your doctor based on your specific situation and bleeding risk.

Disclaimer: This article provides general health information and is not medical advice. Always consult with your healthcare provider about your individual cardiovascular risk and treatment options.