Lifestyle Changes

Your heart works nonstop to keep you alive and active. The good news is that protecting it doesn’t have to be complicated—small, consistent habits can make a big difference over time.

1) Eat a Heart-Friendly Diet

• Fill your plate with fruits, vegetables, whole grains, and legumes

• Limit fried foods, sugary drinks, processed snacks, and excess salt

• Choose healthy fats like olive oil, avocado, nuts, and fatty fish

• Watch portion sizes to help maintain a healthy weight

A healthy diet supports heart health by helping control weight, blood pressure, and cholesterol.

• If your diet is not always balanced, consider daily nutritional support such as Centrum with Lutein, Centrum Silver Adult (50+), Sweet Bear Omegavit Multi, which can help support energy, immunity, skin health, and metabolism.

• Men may consider options such as 21st Century One Daily Men’s for tailored nutritional support.

• Women may consider Sweet Bear Women Multi, Solaray Women’s Golden, or 21st Century One Daily Women’s to help meet their specific daily nutritional needs.

2) Stay Active

• Aim for 30 minutes of moderate activity most days (walking, cycling, swimming)

• Add strength training 2–3 times per week

• Avoid sitting for long periods—take short movement breaks throughout the day

Regular activity strengthens the heart and improves circulation.

3) Maintain a Healthy Weight

• Extra weight—especially around the belly—can increase heart disease risk

• Even a small amount of weight loss can improve blood pressure and cholesterol

A healthy weight reduces strain on the heart.

4) Don’t Smoke and Limit Alcohol

• Quit smoking and avoid secondhand smoke

• If you drink alcohol, do so in moderation

Smoking and excessive alcohol both increase cardiovascular risk.

5) Manage Stress and Prioritize Sleep

• Practice relaxation methods like deep breathing, meditation, or yoga

• Spend time with family and friends for emotional support

• Aim for around 8 hours of sleep each night

Managing stress and sleeping well can help maintain healthy blood pressure and reduce strain on the heart.