How to help your heart every day
We ask a lot of this muscle. To keep yours humming along and avoid heart disease, prioritize these daily habits.
Sleep and de-stress
Preliminary research found that people who skimped on sleep had a 25 percent greater risk of poor heart health. Try to average 7 hours per night, and set aside 30 minutes to de-stress before bedtime, recommends Dennis Finkielstein, M.D., of Lenox Hill Hospital in New York City. That means no watching TV, eating, or answering emails.
Break a sweat
Working out your heart with moderate exercise is essential for keeping it healthy. Aim for 20 to 30 minutes at a time most days of the week. (Always check with your doctor before starting a new workout routine.) “I tell patients you just have to get your heart rate elevated, and you should be sweaty by the end,” Dr. Finkielstein says. Walking, jogging, cycling, rowing, and using the elliptical are all great options.
Limit certain meats
Heart-health experts have long flagged red and processed meat as risky choices. Eating high amounts of red meat is associated with a 9 percent bump in heart disease risk. Meanwhile, regularly eating processed meat is linked to an 18 percent increase. Better options include poultry, fish, and plant-based protein like tofu or edamame.
Have you scheduled your annual checkup?
Your primary care doctor should check your blood pressure annually as part of your head-to-toe exam. Monitoring blood pressure is an easy way to assess your heart health.