Healthy Habits to Protect Your Heart

Whether you’re looking to prevent cardiovascular disease or actively manage an existing condition, this post will provide six practical and evidence-based tips to improve your heart health and long-term well-being. 

1. Adopt Heart-Healthy Eating Habits
Nutrition plays a crucial role in cardiovascular health. A heart-healthy diet can reduce unhealthy blood cholesterol levels, manage high blood pressure, and lower your risk of heart disease. Consider these dietary approaches: 

• Follow the DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat or fat free dairy. Try the Veggie Loaded Egg Muffin recipe below!  
• Reduce sodium intake by limiting high sodium processed foods, using fresh ingredients, and flavoring meals with herbs, spices, citrus juices, and vinegar. When shopping, read nutrition labels and look for foods with the American Heart Association’s (AHA) Heart-Check mark, which means the food meets the AHA’s sodium criteria. 
• Choose heart-healthy unsaturated fats from sources like fatty fish rich in omega-3s (salmon, trout, tuna), nuts, avocados, and olive oil. 
• Increase fiber through whole grains, legumes, and produce to help lower cholesterol. Try to fill half your plate with fruits and vegetables and consume their edible peels and rinds to boost fiber intake. 
• Limit refined carbohydrates, particularly sugar, sweets, and sugar-sweetened beverages. 

2. Move Your Body
Regular physical activity strengthens your heart and improves circulation. Aim for at least 2½ hours of moderate-intensity activity weekly, plus muscle strengthening twice weekly. You can start slowly—begin with 10 minutes of movement at a time. Anything that gets your heart beating faster counts, whether it’s brisk walking, dancing, cycling, or physical household chores like vacuuming, mopping, or scrubbing!

3. Know Your Numbers
Awareness, treatment, and blood pressure control are key to reducing the risk of cardiovascular events. Blood pressure usually increases with age as arteries become less flexible, though high blood pressure can affect anyone at any age. If you have been diagnosed with high blood pressure, knowing your numbers is the first step in preventing complications. If you’ve been prescribed medications, take them as directed, even when your numbers improve. Discuss any side effects or concerns with your healthcare provider, who can suggest alternatives if needed. 

4. Limit Alcohol and Avoid Tobacco
Excessive alcohol consumption and tobacco both negatively impact heart health.

Alcohol: If you drink, do so in moderation—no more than one drink per day for women and two for men – less always being better. Even moderate alcohol consumption can increase blood pressure over time.

What does one drink look like? 

• 12 ounces of 5% ABV beer
• 5 ounces of 12% ABV table wine
• 1.5 ounces of 80-proof (40% ABV) spirits, such as bourbon, vodka, or gin   

Tobacco: If you smoke, seek support to quit. Any amount of smoking, even light or occasional, damages your heart and blood vessels. Talk with your healthcare provider about programs and products that can help you quit, or join a support group. 

5. Get Quality Sleep
Quality sleep is critical for heart health. Lack of sleep or poor-quality sleep can increase the risk of high blood pressure, heart disease, and other medical conditions.

• Aim for 7-9 hours of sleep each night 
• Stick to a regular sleep schedule by going to bed and waking up at the same time each day 
• Get adequate physical activity during the day but avoid exercise within a few hours of bedtime as it can interfere with sleep 
• Avoid eating or drinking within a few hours of bedtime, particularly alcohol and foods high in fat and sugar 

6. Manage Stress
Managing stress supports both your mental and physical health. Research shows a clear connection between psychological well-being and heart health: poor mental health is associated with increased risk of heart disease and stroke, while positive psychological health is linked to lower cardiovascular risk and reduced mortality.

Chronic stress and negative mental health can trigger harmful bodily responses, including:

• Irregular heart rate and rhythm 
• Increased blood pressure 
• Inflammation 
• Reduced blood flow to the heart 
• Increased digestive problems 

Manage Stress 

• Practice mindfulness by focusing on the present moment—including your thoughts, feelings, sensations, and environment—without judgment 
• Try relaxation exercises like meditation, deep breathing techniques, walking, yoga, or journaling 
• Seek support from friends, family, or a mental health professional when needed  

Research shows that mindfulness-based techniques can reduce anxiety and depression, lower blood pressure, and help with pain management. 

Take Action!
Heart disease is largely preventable and manageable through consistent lifestyle changes. This February, focus on one or two strategies—whether it’s adjusting your diet, increasing physical activity, monitoring your blood pressure, or improving sleep habits. 

Talk with your healthcare provider about which strategies are right for you.

God’s Love We Deliver provides medically tailored meals for individuals managing cardiovascular disease and other chronic conditions. Contact us to learn more about our nutrition services, and visit our website for more information about cardiovascular disease and other nutrition topics. 

American Heart Association – Veggie Loaded Egg Muffins 

These egg muffins are perfect for grab-and-go breakfast, brunch, or a quick snack.  

Servings: 12
Serving Size: 1 egg muffin
Ingredients:  

• 2 jarred roasted red bell peppers (about 4 ounces), plus extra for garnish 
• 1 green onion 
• 2 packed cups of baby spinach or chard 
• 1/2 cup crumbled, reduced-fat feta cheese 
• 12 large eggs 
• 1/4 cup low-fat milk 
• 1 teaspoon Italian seasoning 
• 1/2 teaspoon Kosher salt 
• 1/4 teaspoon of ground black pepper 

Directions:  

1. Preheat the oven to 375°F. 
2. Coat the bottom of a large pan with olive oil and place on medium heat. Once warm, add the onion and sauté until clear (about 3–5 minutes). 
3. Add the spinach or chard and turn heat down to low. Cook, stirring often, until it begins to soften. Remove from heat and cool. When cool, chop the spinach or chard and add to large bowl. 
4. Add the remaining ingredients to the bowl: eggs, milk, garlic powder, and salt. Whisk until well combined. 
5. Line a 12-muffin pan with muffin liners or coat the bottom of the cups with oil. 
6. Pour egg mixture into the muffin cups, evenly distributing the batter throughout (a few spoonfuls in each). 
7. Bake for 20–25 minutes. Let cool in the pan for 5 minutes. 
8. Run a knife around the edges (if not using muffin liners), then pop out of the tin. Store in the fridge for up to 1 week.