By: Hannah Jung
Heart disease is the leading cause of death in adults in the United States. However, many of the biggest risk factors, like high blood pressure, high cholesterol, smoking, and inactivity, are things you can change. You don’t need a total life change to protect your heart. Small, steady habits add up over time and can keep you healthy.
1. Move a little more, starting today
Regular physical activity helps you keep a healthy weight and lowers your blood pressure, cholesterol, and blood sugar. The CDC recommends that adults get 2 hours and 30 minutes of moderate-intensity exercise each week, like walking or biking. That’s about 30 minutes, five days a week. If 30 minutes is overwhelming, start smaller. Even ten minutes every day still counts, and any movement is better than none.
Try this: Take a short walk after lunch, use the stairs, or park in a farther parking spot. Adding a few more minutes of movement is as simple as this!
2. Fill your plate with heart-friendly foods
What you eat has a big effect on your heart health. Aim for plenty of fruits and vegetables and fewer processed foods. Foods high in fiber and low in saturated fat, trans fat, and cholesterol help keep cholesterol in check. Furthermore, eating less salt can lower your blood pressure, and eating less added sugar helps keep your blood sugar steady.
Try this: Make half your plate fruits and vegetables. Check sodium on Nutrition Facts labels. Swap processed snacks for fruit or unsalted nuts.
3. Make sleep a priority
Sleep is easy to overlook, but it matters for your heart. In 2022, the American Heart Association added sleep to its “Life’s Essential 8,” the key measures of heart health. Adults should get 7 to 9 hours of sleep each night. People with healthier sleep tend to manage their weight, blood pressure, and blood sugar better.
Try this: Get into the habit of going to bed and waking up at the same time every day. Keep your room cool, dark, and quiet, and put your phone away before bed.
4. Be mindful of alcohol and tobacco
Alcohol and tobacco both affect heart health significantly. However, drinking less may help keep your blood pressure in a health range. Avoiding smoking, vaping, and secondhand smoke lowers your risk of heart disease. It is never too late to quit excessive drinking and smoking.
5. Check in on your heart health
High blood pressure usually has no symptoms, so the only way to know is to get a checkup. Most adults have their blood pressure measured at least once a year and their cholesterol tested every four to six years. However, you may need measurements more often if you have a family history of high blood pressure, high cholesterol, or heart disease. If you have been diagnosed with any of these conditions work with your health care team and take medications as directed.
Where to start…
You don’t have to change everything at once. Pick up new habits week by week, like a daily walk, an extra serving of vegetables, or a set bedtime. Once it feels natural, add another. Balancing these may feel hard at times, but your heart will thank you for every small step you take!
Centers for Disease Control and Prevention. (2026, January 28). Preventing heart disease.
Lloyd-Jones, D. M., Allen, N. B., Anderson, C. A. M., et al. (2022). Life’s Essential 8: Updating and enhancing the American Heart Association’s construct of cardiovascular health. Circulation, 146(5), e18–e43.