How to support a healthy heart: Follow these heart health tips

 

How Can You Support Your Heart Naturally?

Whether you’re running a marathon, cooking dinner, or sunk into the deepest of sleeps, your heart is on duty, pumping away. It tirelessly moves blood through your veins, arteries, and capillaries to deliver nutrients, oxygen, and antibodies while removing waste products.

As the star of your circulatory system, heart health is incredibly important, and it’s never too early to start supporting it. The good news is that many lifestyle choices, including your diet, can put you on the right path. Here are some simple, effective tips.

Exercise is Heart Healthy

Engaging in at least 150 minutes of moderate-intensity physical exercise each week is recommended for maintaining heart health. But you don’t have to become a marathon runner to make a difference. Simply taking a brisk walk daily can significantly benefit your heart.

Starting small is perfectly fine. Instead of taking an afternoon break on the couch, take a leisurely stroll around the block. Fresh air, sunlight, and a little movement can boost more than just your heart health.

Quit Smoking and Vaping; Your Heart Will Thank You

Smoking damages blood vessels and significantly increases the risk of heart disease. Research also shows that vaping or using e-cigarettes harms the heart and lungs.

Government statistics reveal that more than 40 million adults in the U.S. and Canada are cigarette smokers, and thousands of teens begin smoking daily. Additionally, over 15 million adults and teens have tried or regularly use e-cigarettes. Protect your heart—avoid smoking and vaping.

Fruits and Veggies for a Heart Health Win

A systematic review and meta-analysis show that a diet rich in fruits and vegetables is associated with a reduced risk of cardiovascular disease. The World Health Organization recommends consuming five to nine servings of fruits and vegetables each day, but most adults fall short.

A good rule of thumb: fill half your plate with colorful produce at every meal to ensure you're getting enough nutrients.

Foods Rich in Omega-3s Support Heart Health

Omega-3 fatty acids are essential for supporting healthy blood flow and maintaining normal blood pressure. They are naturally found in fatty fish such as salmon, anchovies, whitefish, and sardines, as well as in seeds and nuts.

The American Heart Association suggests eating fatty fish at least twice a week. While some studies show that a combination of EPA and DHA fatty acids may reduce the risk of coronary heart disease, the FDA notes that evidence is inconsistent and inconclusive.

Make Smart Substitutions to Reduce Sugar, Salt, and Saturated Fat

Foods high in sugar, salt, and saturated fat can increase your risk of heart disease. Opt for whole foods over processed or fast foods whenever possible.

For example, choose whole-grain pasta instead of white-flour varieties, or use vegetable spirals made from zucchini or carrots. Enhance flavor with fresh herbs, spices, garlic, onions, and leeks instead of heavy sauces or dressings. Garlic, in particular, contains allicin, which benefits cardiovascular health.

Support Your Efforts with Heart Health Supplements

Adopting these heart-healthy habits can lead to significant improvements, but you might also consider heart health supplements, especially if your diet lacks essential nutrients.

Omega-3 supplements are a great starting point. You can also explore supplements that deliver coenzyme Q10 (CoQ10), garlic, or other nutrients supporting cholesterol health. Some supplements are conveniently bundled into heart health packages to make daily support easier.

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Location: United States

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