The heart is one of the most important organs in our body, pumping about 5 liters of blood every minute when we’re resting. Unfortunately, there are times when the heart may suddenly stop, a condition known as cardiac arrest.
Cardiovascular diseases lead to around 19.91 million deaths worldwide, with coronary heart disease (CHD) causing 375,476 deaths in the United States alone. These shocking numbers highlight the importance of heart health for everyone.
While some people find it easy to change their exercise routines and diets, many of us struggle to stick with these changes.
The good news is that you can boost your heart health with small, simple adjustments to your daily life. These manageable changes are often easier to maintain over time.
In this article, we’ll share 10 quick and natural ways to improve your heart health, helping you take charge of your well-being without feeling overwhelmed.
Your Heart Health by Age
As people age, their risk of heart disease increases due to changes in the heart and blood vessels. Therefore, before we jump into the discussion of how to improve cardiovascular health, we have to know our heart health by age so that we can take essential steps if anything is wrong with our hearth heath.
Here are some key parameters to define heart health by age, including recommended values for blood pressure, heart rate, cholesterol levels, and other relevant factors.
| Age Group | Blood Pressure (mm Hg) | Resting Heart Rate (bpm) | Total Cholesterol (mg/dL) | LDL Cholesterol (mg/dL) | HDL Cholesterol (mg/dL) | Blood Sugar (mg/dL) | Body Mass Index (BMI) |
| Children (6-12 years) | Less than 120/80 | 70-100 | Less than 170 | Less than 110 | 45 or higher | Less than 100 | 18.5-24.9 |
| Teens (13-19 years) | Less than 120/80 | 60-100 | Less than 170 | Less than 110 | 45 or higher | Less than 100 | 18.5-24.9 |
| Young Adults (20-39 years) | Less than 120/80 | 60-100 | Less than 200 | Less than 130 | 40 or higher | Less than 100 | 18.5-24.9 |
| Adults (40-59 years) | Less than 130/80 | 60-100 | Less than 200 | Less than 130 | 40 or higher | Less than 100 | 18.5-24.9 |
| Older Adults (60+ years) | Less than 140/90 | 60-100 | Less than 200 | Less than 130 | 40 or higher | Less than 100 | 18.5-24.9 |
Blood pressure is an important measure of heart health, and readings above the recommended levels can signal hypertension, which raises the risk of heart disease.
Another key factor is resting heart rate; generally, a lower resting heart rate suggests better heart fitness. Cholesterol levels also matter, with LDL known as “bad” cholesterol and HDL recognized as “good” cholesterol.
Monitoring blood sugar is crucial, especially for those at risk of diabetes, as high levels can impact heart health.
Finally, Body Mass Index (BMI) is a simple way to check body fat by looking at your height and weight. Keeping a healthy BMI can help lower your chances of heart disease.
Although, these parameters can vary based on individual health conditions, so discussing them with a healthcare provider is always a good idea for personalized guidance.
Now you know every basic thing about a healthy heart, let us get back to our main section of how to improve heart health.
10 Simple and Natural Ways to Boost Heart Health Fast
Your heart is like a pump that supplies oxygen and nutrients to all parts of your body. Taking care of your heart is essential for a healthy life. By following these simple tips every day, you can help keep your heart strong and healthy.
1. Eat Heart-Healthy Foods
Eating heart-healthy foods is one of the best ways to protect your cardiovascular health.
One key factor is lowering your daily sodium intake. According to a small study, too much sodium can cause your body to retain water, which makes your heart work harder to pump blood. To keep your sodium levels in check, look for foods labeled as “no salt added” and try to avoid those that contain more than 400 milligrams of sodium per serving. Aim to stay below 1,500 milligrams of sodium each day to help keep your heart functioning well.
Another important thing to do is to reduce your intake of saturated fats. Foods high in saturated fats can increase your cholesterol levels and increase your chances of heart disease. Instead, try to eat more fruits and vegetables, which are packed with vitamins, minerals, and antioxidants that help keep your heart healthy.
Also, try to avoid fast foods, as they are often loaded with unhealthy fats, sodium, and empty calories. For instance, research presented at the Cardiac Society of Australia and New Zealand (CSANZ) showed that for every extra fast food restaurant, there were four more heart attacks for every 100,000 people each year.
2. Stay Active with Regular Exercise
When it comes to improving heart health, finding an exercise routine that works for you is essential. The recommended guideline is getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity each week.
Here are some great cardio exercises you can try:
- Brisk walking
- Cycling
- Swimming
- Dancing
- Jogging
- Hiking
- Jumping rope
- Group fitness classes
The great thing is that you can choose what you enjoy most. Mixing both types of activities is also perfectly fine, so you can keep your workouts interesting and tailored to your preferences.
The key to making exercise a regular part of your life is to find activities that you love. If you enjoy what you’re doing, you’re more likely to stick with it.
Even small changes, like taking the stairs instead of the elevator or walking your dog daily, can help you reach your fitness goals.
3. Manage Stress Effectively
Stress can really affect your heart. When you’re feeling stressed, your body releases hormones that can make your heart beat faster and raise your blood pressure.
Over time, this constant strain can increase the risk of serious health issues such as high BP (blood pressure), obesity, and heart disease. Managing stress effectively is essential for maintaining heart health.
Even if it’s just for a few minutes, taking time to relax can greatly benefit your overall well-being. If stress is part of your everyday life, creating a strategy to stay calm during stressful situations is crucial. Techniques like deep breathing, repeating a calming phrase, or prioritizing tasks can help you manage stress.
Being prepared for challenging moments allows you to cope better, keeping your heart healthy and reducing the negative effects of stress.
4. Get Enough Quality Sleep
Prioritizing quality sleep is essential for preserving heart health. When you don’t sleep well, it can lead to various issues like high blood pressure and increased inflammation in the body. In fact, Adults who sleep 7-9 hours per night have a lower risk of heart disease compared to those who sleep less than 6 hours or more than 9 hours.
Also, many people are night owls, meaning they tend to stay up late at night, which can negatively impact heart health. Going to bed between 10:00 and 11:00 PM can help lower the risk of heart and blood vessel problems. People who fall asleep after midnight have a 25% higher risk, while those who fall asleep before 10:00 PM have a 24% higher risk
Sleep allows your heart to rest and recover, reducing stress on the cardiovascular system. Aim for 7 to 9 hours of uninterrupted sleep each night to help your heart function optimally.
Having a calm bedtime routine can really help you sleep better. You can follow these few steps if you find yourself difficult to sleep at night:
- Consider activities such as reading a book
- Taking a warm bath
- Practicing gentle stretching
- Avoid screens before bed, as the blue light emitted can interfere with the body’s natural sleep-wake cycle.
Establishing a consistent sleep schedule will help you fall asleep faster and wake up feeling refreshed, ultimately benefiting your heart health.
5. Quit Smoking and Avoid Secondhand Smoke
Stopping smoking is one of the best choices you can make for your heart health. Smoking damages your blood vessels, increases blood pressure, and raises the risk of heart disease. Many people underestimate the dangers of secondhand smoke, thinking it only affects the smoker.
This belief can be especially harmful for families living together, where one person smokes. In fact, secondhand smoke causes more than 1.2 million premature deaths per year worldwide.
In such cases, the health of everyone in the household suffers, leading to issues like respiratory problems and increased risk of heart disease, even for non-smokers.
Creating a smoke-free environment benefits everyone’s health. Families can support each other in quitting or reducing smoking, making the home a safer place for children and loved ones. Seeking help from support groups or apps can make quitting easier and help create a healthier lifestyle for everyone involved.
Making this positive change not only improves heart health but also enhances overall well-being for the entire family.
6. Limit Alcohol Consumption of Stop Completely
Excessive alcohol consumption can negatively affect heart health, leading to high blood pressure and increased risk of heart disease. It’s important to keep alcohol intake moderate.
Some research indicates that moderate drinking—one drink per day for women and one to two drinks per day for men—might be linked to a lower risk of cardiovascular disease. However, this is not a recommendation to start drinking if you don’t already. If you choose to drink, focusing on moderation is key to protecting your heart.
Guidelines for safe alcohol consumption include being aware of the types of drinks consumed. A standard drink typically contains about 14 grams of pure alcohol, which equates to a 12-ounce beer, a 5-ounce glass of wine, or a 1.5-ounce shot of distilled spirits.
Avoiding binge drinking and staying within recommended limits helps maintain heart health. If unsure about alcohol consumption or its effects on personal health, consulting a healthcare professional can provide valuable guidance.
7. Stay Hydrated
Staying hydrated is crucial for maintaining heart health. Water plays a vital role in helping the heart pump blood effectively and ensuring that nutrients are transported throughout the body.
When the body is dehydrated, the heart has to work harder to circulate blood, which can lead to increased heart rate and blood pressure. Drinking enough water helps to keep the blood thin and improves overall circulation, reducing the strain on the heart.
Incorporating hydration into daily routines can be simple and effective. Carrying a water bottle makes it easier to drink throughout the day. Setting reminders can also encourage regular water intake, especially during busy moments.
Foods with high water content, like fruits and vegetables, can supplement hydration. Therefore, aiming for about eight glasses of water daily can significantly benefit heart health and overall well-being.
8. Maintain a Healthy Weight
Maintaining a healthy weight is crucial for heart health. Studies have shown that obesity puts extra strain on the heart, leading to severe cardiac issues.
When the heart has to work harder, it increases the risk of high blood pressure, coronary heart disease, and strokes. Obesity is also linked to the development of type 2 diabetes and other health problems, making it essential to keep your weight in check.
If you’re not sure what your ideal weight should be for your height, try using a Body Mass Index (BMI) calculator. This common formula helps you understand where you stand. A BMI between 18.5 and 24.9 is seen as healthy.
Here are the categories:
- Underweight is a BMI of less than 18
- Normal weight falls between 18 and 24.9
- Overweight is from 25 to 29.9, and obesity is classified as a BMI of 30 or higher.
Keeping track of your weight in relation to your height can guide you toward a healthier lifestyle and better heart health.
9. Monitor Your Blood Pressure and Cholesterol
Keeping track of your blood pressure and cholesterol levels is crucial for heart health. Regular monitoring can help you catch potential issues early, allowing you to take action before they become serious problems. Ideal blood pressure should be around 120/80 mmHg.
Cholesterol levels are equally important; your total cholesterol should ideally be below 200 mg/dL, with LDL (bad cholesterol) under 100 mg/dL and HDL (good cholesterol) above 60 mg/dL. Regular check-ups with your doctor or using at-home kits can make this process easy.
To monitor your blood sugar levels, consider getting a sugar test done on an empty stomach and after eating. This can be done at a diagnostic center or at home using a blood glucose meter and test strip. Keeping an eye on your blood sugar levels can help prevent complications related to heart disease and diabetes.
Together, monitoring blood pressure, cholesterol, and blood sugar can provide a comprehensive picture of your heart health, enabling you to make informed decisions for a healthier lifestyle.
10. Don’t Workout Harder
Yes, you read right. Let us explain this. When starting a new exercise routine, it’s essential to ease into it rather than jumping into intense workouts right away.
Many people, especially after a long break or lifestyle changes like quitting smoking or drinking, may feel excited and motivated to push themselves hard. However, doing heavy or intense exercises can lead to injuries or even serious health risks, especially for those not accustomed to physical activity.
While it’s great to be motivated, pushing too hard can lead to serious health risks, such as cardiac arrest. It’s not uncommon to hear stories of individuals who suddenly collapsed while working out in the gym, highlighting the dangers of overexertion.
Gradually increasing intensity allows your body to adapt and build the necessary stamina, making the journey to fitness both safe and effective. Focus on starting with moderate exercises, like walking or light jogging, and gradually progress as your fitness level improves.
How to Improve Your Heart Health After Quitting Smoking
Quitting smoking is a significant step toward better heart health. Quitting smoking is a big step towards improving your heart health.
Although a 2019 study shows that some individuals may experience weight gain after quitting, which can negatively affect heart health, the benefits of quitting smoking far outweigh the risks. It reduces your chances of heart disease and improves circulation, leading to a healthier cardiovascular system.
To reap the benefits of quitting smoking while maintaining a moderate weight, focus on:
- Incorporating nutrient-rich foods like fruits and vegetables into your diet supports heart health.
- Engage in activities you enjoy, such as walking, dancing, or cycling, to stay active and manage your weight.
- Practicing relaxation techniques, like deep breathing or yoga, helps reduce stress, which can prevent emotional eating.
These lifestyle changes, combined with the decision to quit smoking, promote a healthier heart and overall well-being.
Take the First Step to a Healthier Heart Today
Boosting your heart health can be simpler than you think. Simple changes in your daily routine can make a big difference in how your heart feels. Focus on eating nutritious foods, staying active, and managing stress. Getting enough sleep and staying hydrated also play important roles. Regular check-ups can help catch any issues early. Remember, every small step counts. Start with one or two tips from this list, and you will be on your way to a healthier heart. Take charge of your heart health and enjoy a longer, happier life.
