Your heart is the engine of your body, tirelessly pumping blood, oxygen and nutrients to every cell. Cardiovascular disease is the leading cause of death in the United States, responsible for more than 600,000 deaths each year.

 Keeping this vital organ in peak condition is one of the most important things you can do for your overall well-being. While heart disease remains a major health concern, the power to protect your heart is largely in your hands. Simple, consistent lifestyle changes can significantly reduce your risk and enhance your quality of life.

At Summit Health, our cardiology experts are dedicated to helping you build a heart-healthy life. This guide outlines the most effective things you can do to support your cardiovascular system, with practical tips you can start using today.

1. Embrace a Heart-Smart Diet

The food you eat has a direct impact on your heart health. A balanced, nutrient-rich diet helps manage blood pressure, cholesterol levels and weight—all key factors in cardiovascular wellness.

• Focus on whole foods
• Limit unhealthy fats
• Watch your sodium intake
• Cut back on sugar

2. Make Regular Physical Activity a Priority

Exercise strengthens your heart muscle, improves circulation and helps maintain a healthy weight. The goal is to make movement a regular part of your routine.

• Aim for aerobic exercise
• Incorporate strength training
• Stay active throughout the day

3. Maintain a Healthy Weight

Carrying excess weight, especially around your abdomen, puts extra strain on your heart and increases your risk for high blood pressure, high cholesterol and diabetes. Combining a healthy diet with regular exercise is the most effective way to achieve and maintain a healthy weight. 

4. Manage Stress Effectively

Chronic stress can contribute to high blood pressure and other heart disease risk factors. Finding healthy ways to cope with stress is crucial for your cardiovascular and mental well-being.

• Practice relaxation techniques
• Make time for hobbies
• Connect with others

5. Get Quality Sleep

Sleep is not a luxury; it's a necessity for heart health. During sleep, your body repairs itself and your blood pressure and heart rate naturally decrease. Poor sleep has been linked to an increased risk of high blood pressure, obesity and diabetes. Aim for seven to nine hours of quality sleep per night.

6. Quit Smoking and Limit Alcohol

If you smoke, quitting is the single best thing you can do for your heart. Smoking damages the lining of your arteries, leading to a buildup of plaque that can cause heart attacks and strokes. Similarly, while moderate alcohol consumption may have some heart benefits, excessive drinking can raise blood pressure and lead to other health problems. If you drink, do so in moderation—up to one drink per day for women and up to two for men.

7. Schedule Regular Health Screenings

Knowing your numbers is important for managing your heart health. Regular check-ups allow your doctor to monitor key indicators and catch potential problems early.

Important screenings include:

• Blood Pressure
• Cholesterol levels
• Blood Sugar

How Summit Health Can Help You

Your heart deserves expert care. The cardiology team at Summit Health provides comprehensive services, from preventive screenings and lifestyle counseling to advanced diagnostics and treatment. We partner with you to create a personalized plan that addresses your unique risk factors and health goals.

Don't wait to prioritize your heart. Schedule an appointment with a Summit Health cardiologist today and take the first step toward a longer, healthier life.