Did you know that someone has a heart attack in the United States every 40 seconds? While not every heart attack is fatal, heart disease is the leading cause of death for most American adults.

About half of Americans are at high risk of developing heart disease because of high blood pressure, high cholesterol, smoking, or a combination of the three.

But heart disease isn’t inevitable. If you know how to take care of your heart, you can maintain heart and overall health well into your later years.

If you’ve found yourself asking, how do you make your heart stronger? You’ve come to the right place! Listed below are 11 of the best healthy heart tips.

Let’s get started

1. Lose Weight

One of the main risk factors for heart disease is obesity. Excess fat doesn’t just accumulate in your waist, it also suffocates your heart. Not to mention, high body fat is linked to high blood pressure and blood sugar.

Losing weight can be a difficult journey, but if you’re overweight or obese, it’s essential for improving health.

2. Get Active

Speaking of losing weight, in order to stay healthy, you need to stay active. Those with sedentary lifestyles are much more likely to develop an array of diseases, including heart disease.

This doesn’t have to mean hitting the weights in the gym. Make physical activity something you enjoy! Something as simple as a walk with your dog or a friend in the afternoon can make all the difference.

3. Limit Your Sodium Intake

There’s nothing wrong with a bit of sodium in your diet. Sodium is necessary for maintaining healthy blood pressure, but too much of it can send your blood pressure skyrocketing, increasing your risk of heart disease.

Excess salt will dehydrate your bloodstream, putting a strain on your heart and ultimately damaging the vessel walls. Be sure to read food labels and keep track of your sodium intake, as well as other potentially harmful ingredients, such as trans fat.

4. Drink More Water

Staying on the topic of hydrating your bloodstream, a healthy heart is a hydrated heart. So drink more water!

Your heart is tasked with pumping 2000 gallons of blood through your body a day, you want to make it as easy as possible for it to do so. Try to drink at least 3 liters of water a day to maintain hydration and good health.

5. Have More Sex

That’s right, sexual activity is good for your heart! Those who have regular sex have lower blood pressure and lower risk of heart disease, as well as better mental health.

Sex isn’t just a pleasurable experience, it’s also a great way to relieve stress and fight cardiovascular disease!

6. Avoid Processed Foods

Your diet should consist of as many natural whole foods as possible. When grocery shopping, do your best to remain in the perimeter of the store.

The processed foods found in the aisles are full of additives and artificial ingredients that are not only horrible for your health but are also addicting, making it difficult to leave them behind once they’re part of your diet.

7. Keep Your Mental Health in Check

Think of your body as a machine, in which all of your organs work together to create a fully functioning unit. Your mind is the most powerful piece of the machine, and its health greatly affects that of the rest of the body.

Staying positive and taking care of your mental health by addressing depression and stress can decrease your risk of heart disease.

8. Brush Your Teeth

This one might sound strange, but studies for a healthy heart have shown that those with gum disease are at greater risk of endocarditis, a fatal heart disease.

This is because the bacteria in your mouth can break into your bloodstream and destroy your heart valves. Brush and floss twice a day to prevent gum disease and the complications it can cause.

9. Get More Sleep

Many of us are guilty of not prioritizing sleep. In fact, about a third of Americans don’t get the amount of sleep they should.

While this may seem like no big deal in the moment, depriving yourself of quality sleep can lead to a variety of mental and physical health problems. You should be aiming for at least 7 hours of sleep per night, without exceeding 9 hours, to keep your heart and mind healthy.

10. Quit Smoking

We all know that smoking is bad for your health. It causes a myriad of cancers, puts your organs at risk, and rots your teeth, just to name a few of the horrific side effects.

On top of all of that, smoking also weakens your heart and damages your arteries. If you’re a smoker, you’re twice as likely to experience a heart attack than someone who doesn’t smoke.

If that isn’t enough to convince you, keep in mind that those around you are affected by your smoking as well. Inhaling second-hand smoke is almost as detrimental to heart health as smoking itself.

11. Don’t Skip Checkups

For many diseases, including heart disease, early detection is key to a successful recovery. That’s why it’s important to get routine checkups with your doctor, to discover any signs and symptoms of disease before they begin to affect your health.

As part of a routine checkup, your doctor will check your blood pressure and sugar, weight, and heart health, and give you recommendations to improve if needed.

Learn How to Take Care of Your Heart to Maintain Good Health for Years to Come

In life, it’s easy to go into auto-pilot, allowing our health and the things we do to impact it to slip into the backs of our minds. Although, in order to maintain good health, you must always be aware of the effect your choices have on your body.

Knowing how to take care of your heart isn’t enough, you have to put the knowledge to action to get results. By putting the work into a healthy lifestyle, you’ll quickly notice that you have more energy and feel happier and healthier!

For more advice on maintaining optimal health, be sure to take a look at our blog!

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