Taking your heart health seriously is becoming increasingly important. In the U.S., heart disease is the leading cause of death for men and women, according to the Centers for Disease Control (CDC). 

But keeping your heart healthy and strong doesn’t have to be overwhelming and scary. By incorporating simple, healthy habits in your life, you can reduce your risk of heart disease. 

Here are a few things you can do to help your heart stay happy and healthy.

Eat healthy and nutritious foods.

Not only does eating a diet full of nutritious food help with immunity, strong bones, and supporting muscle, but it’s also essential in preventing heart disease. The American Heart Association recommends eating lots of the following foods:

• Vegetables
• Fruits
• Whole grains
• Beans and legumes
• Nuts
• Plant-based proteins
• Skinless poultry, fish and seafood
• Lean animal proteins

It’s just as crucial to avoid certain foods in your daily diet. Limit the number of sweetened drinks, and the amount of salt (sodium), red meat, alcohol,  foods with added sugars and processed grains, full-fat dairy products, and palm and coconut oils.

Of course, it’s also important to make sure you’re not overeating. Just because it’s healthy doesn’t mean it should be unlimited! For example, nuts have lots of heart-healthy fats in them, but they are also calorie-dense. 

To learn more about proper nutrition and heart-healthy eating, check out this resource from the American Heart Association.

Stay active.

National Institutes of Health says there are many different forms of exercise: aerobic, muscle strengthening, bone strengthening, balance, and flexibility. Of all these different types of exercise, aerobic is the most beneficial for the heart and lungs.

Aerobic exercises will make your heart beat faster and use more oxygen than normal. Brisk walking, running, biking, swimming, rowing, hiking, and dancing are all ways to elevate your heartrate and build endurance.

The U.S. Department of Health and Human Services recommends adults get 150-300  minutes of moderate-intensity aerobic activity per week. If you prefer vigorous-intensity activities, such as jogging or swimming laps, aim for 75 -150 minutes per week.

Before you begin any new exercise routine, check with your doctor. They can help you find activities that will improve your health based on your needs and circumstances.

Don’t smoke.

There is no shortage of research showing the correlation between smoking and heart problems. In fact, smoking is responsible for 25% of cardiovascular disease deaths. 

Smoking has negative effects on the systems in your body that make your heart function well. It lowers your “good” cholesterol, it makes your blood more likely to clot, it can increase the buildup of plaque in blood vessels, and it can narrow blood vessels. 

If trying to quit is an endless cycle for you, reach out to your healthcare provider for additional resources and guidance.

Manage stress.

If the idea of managing your stress stresses you out, well, you’re not alone. You’ve been told how stress can affect your life and body in negative ways, but that pressure to not be stressed can make things much worse. 

Start by taking small steps to regain some peace. The CDC recommends deep breathing, stretching, or meditation. 

You could also try keeping a journal, spending more time in nature, and acknowledging the things you’re grateful for. 

Even if you add one of these practices to your day, you’re on the way to better mental and physical health.

Sleep well.

“One more chapter,” or “one more video” at night can turn into hours of lost sleep. It’s easy to let quality sleep fall to the backburner. After all, there are so many things that need to get done! 

But failing to get adequate sleep every night can have a negative effect on your whole body, especially your heart. The CDC says during normal sleep, your blood pressure lowers. 

If you’re not getting enough sleep, your blood pressure is elevated for longer periods of time which may lead to hypertension, known as high blood pressure.

Aim for at least seven hours of quality sleep each night. To help you fall asleep faster, make sure you get enough physical activity in during the day and avoid eating or drinking within a few hours of bedtime.