Heart failure is a serious condition, but the good news is that there are many steps you can take to lower your risk. While factors like age and family history are beyond your control, a heart-healthy lifestyle can go a long way in protecting your heart.
Here are eight key strategies to keep your heart strong:
1. Quit Smoking and Avoid Tobacco
Smoking and secondhand smoke can damage your heart and blood vessels, increasing the risk of heart failure. The good news? Your risk starts to drop within a day of quitting—and continues to improve over time!
2. Stay Active Every Day
Regular physical activity helps maintain a healthy weight, lowers blood pressure, and reduces stress on your heart. Aim for at least:
- 150 minutes of moderate aerobic exercise (like brisk walking) per week
- 75 minutes of vigorous activity (like running) per week
- Strength training at least twice a week
Even small bursts of movement—gardening, taking the stairs, or walking the dog—can add up!
3. Eat a Heart-Healthy Diet
Fuel your heart with nutritious foods:
✅ Fruits & vegetable
✅ Lean meats, fish, & legumes
✅ Whole grains & healthy fats (olive oil, avocado)
Limit foods high in salt, sugar, processed carbs, and unhealthy fats. The DASH and Mediterranean diets are great heart-friendly eating plans.
4. Maintain a Healthy Weight
Carrying extra weight—especially around your waist—raises the risk of high blood pressure, diabetes, and heart failure. Even a 3-5% weight loss can improve heart health by lowering cholesterol and blood sugar levels.
5. Prioritize Quality Sleep
Poor sleep can lead to obesity, high blood pressure, and heart problems. Aim for at least 7 hours of quality sleep each night. If you snore loudly or wake up gasping for air, talk to your doctor about sleep apnea, which can increase heart failure risk.
6. Manage Stress
Chronic stress can take a toll on your heart. Try stress-busting activities like:
🧘♂️ Yoga & meditation
🚶♀️ Physical activity
🎨 Relaxing hobbies
If stress feels overwhelming, seek support from a professional.
7. Get Regular Health Screenings
High blood pressure, high cholesterol, and diabetes are major risk factors for heart failure—but you might not know you have them without screening. Stay on top of:
- Blood pressure checks (at least every 2 years, more often if you have risk factors)
- Cholesterol tests (every 5 years or more frequently with risk factors)
- Diabetes screening (starting at age 45 or earlier if at risk)
8. Prevent Infections
Certain infections can strain your heart. Protect yourself by:
💉 Getting your flu, COVID-19, and pneumonia vaccines
🦷 Practicing good oral hygiene (gum disease is linked to heart problems!)
Your Heart, Your Future
The best way to prevent heart failure is to take care of your heart today. Small changes in your lifestyle can add up to big health benefits in the future. Take steps now to keep your heart strong!
Dr. Bobish
Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.
Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.
Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002