Discover How to Improve Your Heart Health

According to the American Heart Association’s 2025 Heart Disease and Stroke Statistics Update, heart disease is the leading cause of death in the U.S. and is responsible for almost 700,000 American deaths each year. American Heart Month in February raises awareness about the disease, so there’s no better time to look at some of the ways you can improve your heart health, from giving up bad habits like smoking to getting quality sleep. 

Get a checkup

First, you need to know what your risk for heart disease is. Your primary care physician can assess your risk and recommend appropriate treatments based on your blood pressure, cholesterol, and blood sugar levels. It’s also an opportunity to discuss what your health goals are and what the barriers are to achieving them. 

Quit smoking and cut down on drinking

Smoking doubles the risk of many types of heart and blood vessel disease. It reduces blood flow to the heart and speeds up the clogging and narrowing of coronary arteries, increasing the risk of having a heart attack. By quitting, you reduce inflammation and plaque buildup, which are the primary causes of blood clots that lead to heart attacks and strokes. A combination of medication and counseling is one of the most effective ways that can help you quit. 

Additionally, alcohol consumption contributes to a higher overall calorie intake and increases the levels of triglycerides, which is a type of fat in the blood. Elevated levels have been linked to the accumulation of fat on the artery walls and this poses a huge risk to your cardiovascular health. Excessive drinking can also result in high blood pressure, heart failure, and more. It’s recommended that you abstain or limit your alcohol intake to reduce the negative effects on your heart.

Step up your heart health with stairs

Don’t underestimate the power of the stairs. Physical activity, especially when done regularly, strengthens your heart muscle and improves your heart’s ability to pump blood, and the American Heart Association recommends 150 minutes of moderate aerobic activity per week. However, not everyone has the time or motivation to hit the gym or buy exercise equipment. Short bursts of exercise, like walking or running up and down a flight of stairs several times a day can also do the trick. Research shows that stair-climbing keeps your leg arteries flexible, allowing for easier blood flow, which in turn, promotes a healthier heart.

Make changes to your diet

Many cardiologists recommend a plant-based diet with lots of fiber-rich foods such as whole grains, beans, vegetables and fruits as a way to improve heart health. These foods help manage blood sugar levels and a balance of healthy fats, like those from avocados, nuts, and olive oil, is also important.

You don’t have to adopt a fully vegan or vegetarian lifestyle, but incorporating more plant-based foods will go a long way to reduce the risk of heart disease. Speak to your doctor or dietician to work on a diet plan that will give you all the nutrients you need while promoting good heart health. 

Get enough sleep

A lack of sleep can result in inflammation and raised blood pressure, increasing your risk of heart disease, and it’s essential for your heart health that you get between seven to nine hours of quality sleep. 

Try following a fixed sleep routine to help regulate your body’s internal clock and promote better rest. Going to bed and waking up at the same time every day, even on weekends, can make a significant difference. Avoid drinking coffee or other caffeinated drinks late in the day and stay off your phone at night—the blue light emitted by phones, tablets, and computers can suppress the production of melatonin, the hormone that helps you fall asleep.

Take charge of your heart health during American Heart Month and reduce your risk of heart disease in order to live a longer, healthier life.