5 Tips to Improve Your Heart Health

5 Tips to Improve Your Heart Health

February 05, 2026 | Tags: Wellness

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Your heart is a powerful, vital organ made up of muscle, blood vessels and valves that work together to pump blood to all areas of your body. Two common risk factors for your heart health are high blood pressure and high cholesterol. Both of these conditions can cause damage to your heart, which can lead to serious health issues like a heart attack or stroke. So how can you combat heart disease? See the tips below to work on creating a healthier you.

Get physical

Living an active lifestyle is a key component to heart health. Staying active helps you maintain a healthy weight, which aids in the prevention of high blood pressure, type 2 diabetes and high cholesterol. Physical activity also improves blood flow throughout the body and supports your immune system. The American Heart Association recommends adults aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Even something as simple as sitting down less throughout the day can offset some of the risks of being sedentary. Don’t be afraid to start out slowly and remember to set reasonable goals for yourself. 

Fuel your body

Another way to prevent heart disease and manage your weight is by eating heart-healthy foods. Include plenty of nutrient dense fruits and vegetables, legumes, whole grains, low-sodium foods and low-fat dairy products as they provide vitamins and minerals to your body. Foods that contain high amounts of saturated fats, trans fats, sugar and salt should be enjoyed less frequently as they put you at risk of developing clogged arteries, which can lead to a heart attack. Learning to better understand the information on nutrition labels can make choosing healthier foods easier. 

Know your numbers

The only way to know for sure if you are at risk of heart disease is by getting regular health screenings. Tests that can indicate risk of heart disease include screenings for blood pressure, type 2 diabetes or a lipid panel. By knowing your numbers, you can take the first step to improving your overall health. Talk with your primary care provider (PCP) about your test results so you can determine the best route of treatment and care together. 

Say no to nicotine

Nicotine increases your blood pressure and contributes to the hardening of the artery walls, increasing your risk for heart attacks. Cigarette smoke specifically limits the amount of oxygen in your blood, therefore causing your heart to work even harder to supply enough oxygen to the body. Even if you aren’t a smoker, be sure to steer clear of secondhand smoke. Medical Mutual understands that smoking is an addictive habit that can be hard to break. We offer services and programs to help our members quit, improving their health and wellness.  Our QuitLine program provides one-on-one coaching, a personalized quit plan and educational materials. Members also have access to Pivot Breathe, a digital-based program designed to help members ultimately quit smoking and other tobacco products. 

Don't sweat the small stuff

Constant stress may increase your tendency to turn to harmful behaviors that raise your blood pressure, such as heavy eating, drinking alcohol or smoking. It can also affect your sleep quality, which is essential to your health and well-being. If you experience stress for long periods of time, talk to your PCP about stress management and seek out healthy alternatives to these behaviors. Consider spending time in nature, connecting with friends or loved ones, or starting a new hobby to prioritize yourself.. To maintain a good sleep schedule, try removing distractions and keep screen time in check before bedtime.