Heart disease has long been the leading cause of death worldwide, claiming millions of lives each year. In the United States alone, someone has a heart attack every 40 seconds. If you don't already, it's time to start prioritizing cardiovascular health.

But what does being heart-healthy actually mean? It might not be what you think. Even those that appear "healthy" could not have optimal cardiovascular health. 

In the sections ahead, we'll explore practical steps you can take to improve your cardiovascular health, which will not only help prevent serious cardiovascular issues such as heart attack and risk of heart disease but also support your overall well-being. 

Why is Cardiovascular Health Important?

Everyone knows your heart is what keeps you alive. It works around the clock, pumping blood to deliver oxygen and nutrients to every corner of your body. It goes without saying that if your cardiovascular system isn't functioning properly, it can lead to serious issues like cardiovascular disease, high blood pressure, stroke, and even heart failure.

But cardiovascular health isn't only about trying to avoid more serious issues and diseases. Cardiovascular health is also important for supporting your body's overall wellness. Taking care of your heart benefits your whole body, from your mind to your muscles.

• Brain Health: Improving cardiovascular health keeps your brain sharp. Good heart health helps reduce the risk of cognitive decline and dementia by ensuring proper blood flow to the brain.

• Physical Performance: A healthy heart ensures that your muscles get the oxygen needed to move efficiently, boost endurance, and support better physical fitness.

• Immune Health: Efficient circulation supports your immune system by delivering essential nutrients and oxygen to help fight off infections.
  
  
• Metabolic Health: Managing heart-related factors like blood pressure and cholesterol helps control blood sugar levels and lowers diabetes risk.
  
  

The problem is that most people don't really think about keeping their heart healthy—until something goes wrong. The good news is that there are very simple things you can do to improve your cardiovascular health that will improve your overall health now and reduce your risk of serious complications down the line.

If medical verbiage confuses you— join the club! Check out this useful guide that explains commonly used heart health terms.

12 Lifestyle Habits for a Healthy Heart

How you live your life—the simple habits you form (both good and bad)—can go a long way in improving your cardiovascular health or putting unnecessary strain on your heart. Poor habits can impact your everyday life and increase your risk of heart disease, heart attack, high blood pressure, and other severe conditions.

The good news is that improving your cardiovascular health is easier than you think! Small, consistent changes can make a big impact.

The American Heart Association has what it calls "Life's Essential 8." We include those in our list below, but we've added a few others that we feel are just as important and practical to implement.

Here are 12 practical lifestyle tips to improve your cardiovascular health:

1: Exercise Regularly

Moving your body is one of the most powerful tools for a healthy heart. It strengthens your heart muscle, improves circulation, and helps manage key risk factors like high blood pressure and cholesterol.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity. Here are the best ways to make it happen:

Exercise Tips to Improve Cardiovascular Health

Spend Less Time Sitting

A sedentary lifestyle and sitting for long periods is linked to poor heart health, even if you exercise regularly. Break up your day by standing, stretching, or walking for a few minutes every hour.

Take Daily Walks

Walking is low-impact, suitable for all fitness levels, and one of the easiest forms of exercise. Just 30 minutes a day, a few days a week, or even a short walk after meals can significantly improve your cardiovascular health.

Incorporate Aerobic Exercise

Cardiovascular activities like walking, running, swimming, or cycling help improve your heart's efficiency by increasing your heart rate and strengthening its ability to pump blood. Anything that gets your heart beating a little faster and into your target heart rate zone counts as cardio.

Prioritize Strength Training

Building muscle isn't just for changing your body composition and getting stronger—it's good for your heart, too. Strength training improves circulation, reduces fat (including the dangerous fat around your organs), and lowers the risk of heart disease.

Mix Up Activities for Variety and Optimal Cardiovascular Health

For optimal heart health benefits, combine the recommended 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week with a variety of exercises and movements. 

This approach not only keeps your workouts interesting but also targets different aspects of fitness, from endurance to strength and flexibility.

2: Eat a Heart-Healthy Diet

What you eat matters more than you might think. The foods you choose directly impact cholesterol levels, blood pressure, and inflammation—all key factors for cardiovascular health. 

In fact, research shows that adopting a heart-healthy diet is one of the most effective ways to reduce your risk of developing heart disease and prevent heart disease-related deaths.

Heart Healthy Diet Tips

Watch Sodium Intake

Salt often gets a bad rep, but sodium isn't inherently bad. Your body needs sodium to maintain proper fluid balance and muscle function. The key is moderation. Most people consume far more sodium than necessary due to processed foods.

Excess sodium is a significant contributor to high blood pressure, a leading risk factor for heart disease. Focus on seasoning your food with fresh ingredients, herbs, and spices.

Reduce Processed Foods

Processed and packaged foods are often high in sodium, unhealthy fats, and added sugars—all of which strain your heart. Opt for whole, minimally processed foods like fresh fruits, vegetables, lean proteins, and whole grains whenever possible.

Limit Saturated Fat

While fats are essential for your health, not all fats are equal. Too much saturated fat can raise LDL (bad) cholesterol levels and increase your risk of heart disease. Limit foods like butter, fatty cuts of meat, and full-fat dairy products.

Opt for Lower Fat Dairy Products

Unless you have a food sensitivity or allergy, dairy products like milk, yogurt, and cheese are excellent sources of calcium and vitamin D, which are essential for overall health, including heart health. The key is choosing low-fat or fat-free versions of dairy products. This will help reduce your intake of saturated fat without sacrificing nutrients like calcium and protein.

Eat Heart Healthy Fats

Not all fats are bad for your heart. Healthy fats, like those found in avocados, olive oil, walnuts, seeds, salmon, and flaxseeds, are good for your heart and can help lower bad cholesterol levels and reduce inflammation. Include these sources of Omega-3 fatty acids in your meals regularly.

It's also worth considering taking a high-quality Omega-3 supplement. Most people don't get enough Omega-3s through diet alone.  There are many benefits of taking fish oil supplements, including filling the gaps to ensure your heart gets the Omega-3's it needs to thrive. 

Revive Supplements Omega 3 delivers a high-quality, concentrated source of essential fatty acids, including EPA and DHA.

Increase Fiber

Fiber is not only great for your digestion, but it can also help reduce LDL cholesterol. Choose foods high in soluble fiber, like oats, beans, lentils, and fruits. Everyone's fiber needs are different, but as a general guide, aim for at least 25-30 grams of fiber per day, with a mix of soluble and insoluble fiber to support optimal heart health.

You can get too much fiber. To learn more about fiber and how much is too much—check out “How Much Is Too Much? Your Guide to Dietary Fiber.”

Eat the Rainbow

Everyone knows it's important to eat several servings of fruits and vegetables daily. They are packed with antioxidants, vitamins, and minerals that support cardiovascular health.

The problem is that most people don't get enough variety, which is key to ensuring you get a full spectrum of healthy heart nutrients. Figure out a way to incorporate various fruits and vegetables 

into your diet.

Tomatoes, carrots, spinach, eggplant, onion, garlic, blueberries, citrus fruits, and peppers are all well-known to be heart-healthy. If getting enough fruits and veggies feels overwhelming, consider taking a high-quality greens supplement.

Limit Refined Sugar

Excess sugar from candy, sugary drinks, and desserts contributes to obesity, inflammation, and high triglycerides—all of which can harm your heart. If you have a sweet tooth, opt for natural sugars instead and switch from sugar to natural alternatives like stevia or monk fruit.

Load Up on Antioxidants

Antioxidants are compounds that help protect your cells from oxidative stress and free radical damage, which can contribute to heart disease and other chronic conditions. Certain antioxidants, including flavonoids and polyphenols, are particularly beneficial for the heart.

Flavonoids are known for their ability to improve blood vessel function and reduce inflammation. You can find them in foods like apples, onions, and dark chocolate. There is a specific flavonoid called quercetin you might want to consider. You can find this in green tea or  a supplement with green tea extract.

Polyphenols, found in foods like grapes, olives, and red wine (in moderation), also help support cardiovascular health by promoting healthy blood circulation and protecting against plaque buildup in the arteries.

3: Supplement with Key Heart Essential Nutrients

No matter how hard you try to eat right, chances are you will fall short. You probably don't need to supplement with every vitamin, mineral, and antioxidant. However, there are some nutrients that are especially important for heart health, and it can be challenging to get enough of them through diet alone.

Key Nutrients and Supplements for Optimal Cardiovascular Health

Omega 3's

If you choose to take only one supplement, it should be Omega-3 fatty acids. This essential nutrient tops our list because Omega-3s play a crucial role in reducing inflammation and supporting healthy cholesterol levels, both vital for heart health. 

There aren’t many people who wouldn't benefit from taking an Omega-3 supplement. Even if heart-healthy foods like salmon and walnuts are a regular part of your diet, it is a good idea to take an Omega-3 supplement. 

One reason is that most people get way too many omega-6 fatty acids—commonly found in processed foods—but not enough Omega-3s. Many people are deficient in Omega-3 fatty acids. This imbalance is what can contribute to increased inflammation, which is linked to a higher risk of heart disease.

Supplementing with a quality Omega-3 supplement, like Revive Supplements Omega 3, ensures your omegas remain balanced. Don't overlook the word quality. Omega-3 supplements vary significantly in source, dosage, and purity. 

Revive Supplements Omega 3 delivers a high-quality, concentrated source of essential fatty acids, including EPA and DHA. It is made from premium fish oil and undergoes rigorous third-party testing to ensure its purity and effectiveness.

Magnesium

Magnesium is well known for supporting muscle function and relaxation, but it also helps regulate blood pressure and keeps the heart's electrical system functioning properly. Many people are magnesium deficient and need a magnesium supplement to ensure they get enough of this vital nutrient to support a healthy heart and maintain proper cardiovascular function.

There are several types of magnesium, and some are more easily absorbed than others. For heart health, magnesium glycinate is one of the best options due to its high bioavailability and gentle effect on the digestive system.

Fiber

Fiber is often associated with digestive health, but it also plays a critical role in supporting cardiovascular health. Most people don't get enough fiber in their diet, which can contribute to higher cholesterol and blood sugar levels.

Supplementing with a fiber supplement can help you meet your daily fiber needs and support heart health by promoting healthy cholesterol levels and improving overall cardiovascular function.

Heart Healthy Spices

Certain spices contain compounds that have been shown to support cardiovascular health, reduce inflammation, and improve circulation. Cinnamon and ginger both have cardiovascular health benefits, but turmeric is the top heart-healthy spice.

Turmeric contains curcumin, a potent anti-inflammatory compound that may help reduce the risk of heart disease by improving blood vessel function and lowering inflammation.

Supplementing with turmeric or a heart health supplement that contains curcumin is a great way to obtain this important spice because curcumin is not easily absorbed by the body through food alone.

CoQ10

CoQ10 is a powerful supplement for supporting cardiovascular health, particularly for older adults or individuals with specific heart conditions. It can be obtained through both diet and supplementation, though the amounts from food sources are generally much smaller compared to supplements. 

Research shows CoQ10 can improve blood vessel function, enhance circulation, and help lower blood pressure. Studies have also found that CoQ10 can reduce mortality in severe heart failure patients and lower the risk of additional cardiac events after a heart attack. 

4: Lower Stress Levels

Chronic stress can take a serious toll on your heart. It triggers inflammation in the body, which can contribute to plaque buildup in your arteries, narrowing them over time.

Stress also increases levels of stress hormones like adrenaline and cortisol, which can elevate your heart rate, blood pressure, and cholesterol, all of which strain your cardiovascular system.

On top of that, stress can lead to unhealthy lifestyle choices such as poor sleep, overeating, and lack of exercise. It can also encourage unhealthy coping mechanisms like drinking or smoking, which are all significant risk factors for heart disease.

Additionally, in those who already have or are at high risk of heart attack, stroke, or heart disease, high-stress situations or emotional triggers like anger can even lead to heart attacks or angina. 

Stress Management Tips for Heart Health 

Practice Gratitude

Take time each day to reflect on the positive aspects of your life. Research shows that these positive emotions are associated with improved health, longevity, and overall well-being, while negative emotions like anger, anxiety, and hostility can elevate blood pressure and increase the risk of heart disease.

Incorporate Breathing Exercises

Deep breathing exercises can help calm the nervous system and reduce the harmful effects of stress. Deep belly breathing or the 4-7-8 technique can activate the parasympathetic nervous system, promoting relaxation and lowering stress hormones like cortisol.

Do Gentle Yoga and Stretching

Yoga and stretching are great ways to reduce stress. They can help lower heart rate, reduce blood pressure, and alleviate muscle tension—leading to a more balanced state of mind and a healthier heart.

Try Mindfulness Meditation

Mindfulness meditation encourages being fully present in the moment without judgment. Even a few minutes of meditation can help reduce the impact of stress on your body by lowering cortisol levels, improving blood flow, and enhancing heart rate variability.

Socialize

Everyone needs alone time, but isolation can increase stress levels. Spending time with loved ones can help buffer the negative effects of stress. Plus, positive social interactions release oxytocin, a hormone that promotes feelings of happiness and connection.

Consider a Stress Management Dietary Supplement

There are natural herbs and minerals that offer added support by targeting cortisol levels, promoting relaxation, and supporting overall emotional well-being.

For more on this holistic approach to stress management, read “Using Calm+ to Help with Stress Management.“

5: Manage Cholesterol Naturally

Managing cholesterol doesn't have to mean relying on medication alone. Avoiding trans fats, eating a heart-healthy diet rich in fiber and Omega-3s, and regular exercise can go a long way toward naturally helping keep cholesterol levels in check.

There is a difference between Omega-6 and Omega-3 fatty acids, and it's common for people to consume lots of Omega-6s but not enough Omega-3s. The best way to ensure a proper balance of omegas is to take a quality Omega-3 supplement like Revive Omega 3. 

Our omega-3 fish oil capsules provide a rich source of essential fatty acids, which the body cannot produce on its own and must obtain through diet or supplementation.

If you want to learn more about managing cholesterol naturally, check out “How Supplements for High Cholesterol Can Help to Lower It?”  and “Supplements to Lower Cholesterol - What You Need to Know”.

6: Get Regular Check-Ups

Getting regular check-ups with your doctor is one of the most important things you can do to prioritize heart health. Monitoring things like blood pressure, cholesterol levels, and blood sugar can help detect early signs of cardiovascular issues, giving you the chance to address them before they become more serious problems.

7: Prioritize Immune Health 

The flu, pneumonia, and other infections can strain the heart. A strong immune system can help protect you from these illnesses, reducing the overall stress on your cardiovascular system.

Plus, a strong immune system does more than protect you from getting sick—it also plays a key role in maintaining a healthy heart. Chronic inflammation caused by a weakened immune system can contribute to plaque buildup in the arteries, raising your risk of heart disease.

You can support your immune health by doing many of the things you need to do for better heart health, like eating a nutrient-dense diet, getting regular exercise, and managing stress. For added support, consider immune-boosting nutrients like vitamin C, D, and zinc.

8: Do Not Smoke

If you need one reason to quit smoking, your heart should be at the top of the list. Smoking increases the risk of heart disease by damaging blood vessels, raising blood pressure, and decreasing oxygen levels in your blood.

The chemicals in cigarettes can also promote clotting, which raises the risk of heart attack and stroke. Quitting is the best thing you can do for your heart, and the benefits begin almost immediately, with your risk of heart disease decreasing over time.

9: Avoid Drinking Alcohol in Excess 

While moderate alcohol consumption may have some heart benefits, excessive drinking can do more harm than good. Drinking too much alcohol can raise your blood pressure, increase triglycerides, and lead to heart failure and arrhythmias.

If you choose to drink, do so in moderation and consider alcohol, such as red wine, which contains flavonoids like resveratrol. These compounds have been linked to improved heart health by promoting healthy blood vessels, reducing inflammation, and increasing "good" HDL cholesterol levels. 

10: Manage Your Weight 

Carrying excess weight puts a strain on your heart and significantly increases your risk of developing cardiovascular diseases, as well as type 2 diabetes, which can also increase your risk of heart disease

Managing your weight reduces the burden on your heart and helps keep blood pressure, cholesterol, and blood sugar levels in check. Even shedding a small percentage of your body fat can have a significant impact on improving heart health and lowering your risk of both heart disease and type 2 diabetes.

11: Prioritize Quality Sleep 

Quality sleep plays a major role in allowing your heart to repair and rejuvenate, so don't skimp on it! Poor or insufficient sleep can lead to increased stress, high blood pressure, and higher levels of inflammation, all of which can increase your risk of heart disease.

Make quality sleep a priority by sticking to a consistent sleep schedule and aiming for 7+ hours of sleep every night. If you struggle to fall asleep or stay asleep, a natural, non-habit forming sleep support supplement like Revive Sleep can help optimize sleep quality and improve nighttime restfulness.

12: Manage Blood Sugar 

High blood sugar levels, whether from diabetes or another metabolic condition, can damage blood vessels and increase the risk of heart disease. Keeping your blood sugar in check is important for both short-term and long-term cardiovascular health.

Focus on a diet rich in whole foods, fiber, and lean proteins, and limit processed sugars. Regular exercise and maintaining a healthy weight also play a big role in managing blood sugar and keeping your heart healthy. 

Conclusion

Don't wait until it's too late to prioritize your cardiovascular health. The phrase "an ounce of prevention is worth a pound of cure" couldn't be more true when it comes to your heart. Heart disease often develops slowly with no signs or symptoms—so much so that it's often called "the silent killer."

Following these 12 tips helps ensure you do everything possible to improve your cardiovascular health and lower your risk of heart disease.

Even something as simple as daily walks, quitting bad habits like smoking, and using fish oil in your daily routine such as Revive Omega-3, or a heart health supplement bundle can significantly reduce your risk of heart disease, lower your blood pressure, and improve overall cardiovascular health.