Our heart works tirelessly every day to keep us alive, yet many of us only think about it when problems arise. Heart disease is one of the most common health issues worldwide, but the good news is that many heart problems are preventable.

By adopting simple, consistent habits, we can protect our hearts and improve our overall well-being. Let’s explore practical strategies we can all use to keep our hearts healthy.

Eating for a Healthy Heart

Our diet has a direct impact on heart health. We should reduce saturated and trans fats found in fried foods and animal-based oils. Instead, we can include fiber-rich foods like oats, brown rice, and leafy vegetables. Healthy unsaturated fats from nuts, seeds, and fatty fish support heart function and help lower bad cholesterol. Limiting salt intake to less than 5 grams per day is crucial, so we should avoid heavily salted or processed foods.

Fresh fruits and vegetables supply essential vitamins and minerals that our hearts need. A balanced diet, combined with mindful portion control, is one of the simplest ways we can care for our hearts daily.

Regular Physical Activity

Cardiologists confirm that exercise strengthens the heart, boosts circulation, and supports healthy weight. The American Heart Association recommends 150 minutes of moderate aerobic activity per week, such as brisk walking or swimming. Sports cardiologist Dr. Michael Emery notes that “training at about 60%–70% of your maximum heart rate is both safe and effective for improving cardiovascular fitness.” Experts also warn against long periods of sitting—brief movement breaks each hour help keep circulation steady.

Maintaining a Healthy Weight

Weight management is key to heart disease prevention. We can aim for a BMI between 18.5 and 23.9, with waistlines under 90 cm for men and 85 cm for women. Rapid weight loss is not recommended—losing 0.5-1 kg per week is safe and sustainable. Regularly monitoring our weight and tracking progress allows us to adjust diet and exercise plans as needed.

For those struggling with weight, consulting a healthcare professional for a tailored plan is a smart step. Maintaining a healthy weight reduces strain on the heart and lowers risks of high blood pressure, diabetes, and cholesterol problems.

Quit Harmful Habits

Exposure to harmful inhalants directly damages the heart and blood vessels. Avoiding these substances can dramatically reduce the risk of heart disease within a year. Staying away from environments with harmful fumes or pollutants is just as important. Developing healthy daily habits, such as regular exercise, balanced nutrition, and enough rest, can significantly protect our heart. Consistency in these habits is key to maintaining long-term heart health.

Regular Health Checkups

Routine checkups help detect heart problems early. Those over 40 should monitor blood pressure, blood sugar, and cholesterol levels annually. Electrocardiograms can reveal arrhythmias or reduced blood flow, and high-risk individuals may consider coronary CT scans. If issues are detected, following a doctor’s guidance for medications or lifestyle adjustments is essential. Keeping a personal health record allows us to track changes and take timely action to maintain heart health.

Managing Stress and Sleep

Mental health plays a critical role in cardiovascular well-being. As Dr. Michael Blaha, a cardiologist at Johns Hopkins, explains, chronic stress can drive up blood pressure and inflammation—major risk factors for heart disease. Meanwhile, Dr. Ami Bhatt of Massachusetts General Hospital emphasizes that learning to control your emotional reactions helps prevent the harmful effects of stress from building up in your body. Incorporating practices like deep breathing or meditation, prioritizing 7–8 hours of sleep a night, and knowing CPR as a safety net all contribute to stronger heart protection.

Take Action Today

Lykkers, protecting our heart isn’t just a one-time effort—it’s about daily choices we make in our diet, exercise, weight management, moderation, checkups, stress, and sleep. Every small step counts and adds up over time. Let’s take these actions together, care for our hearts, and enjoy a longer, more energetic life filled with vitality and well-being.