10 Quick & Easy Heart-Healthy Actions You Can Start Doing Today for a Heart-Healthy Lifestyle
Taking care of your heart doesn’t have to mean overhauling your entire life overnight. In fact, small, consistent changes often make the biggest impact. Whether you’re recovering from a heart-related event or simply aiming to prevent one, adopting a heart-healthy lifestyle can start with a few simple steps. Here are 10 quick and easy, heart-healthy actions you can start doing right now to support better heart health—no gym memberships, fad diets, or drastic measures required.
Action1: Start Your Day with a Walk
Just 10–15 minutes of light walking in the morning gets your blood flowing and energizes you for the day. A short walk can improve circulation, lower blood pressure, and ease stress. Gradually increase your time or take several short walks throughout the day to meet the recommended 150 minutes of weekly activity.
Action 2: Drink More Water
Hydration supports circulation and helps your heart pump more easily. It’s simple and the benefits are abundant. Keep a reusable water bottle nearby to remind you to sip throughout the day. If plain water feels boring, add a slice of lemon or cucumber for flavor without added sugar.
Action 3: Add Color to Your Plate
Colorful vegetables and fruits are packed with heart-healthy nutrients and antioxidants. No measuring needed, just have a plate full of vegetables and fruit. Try adding one extra serving of vegetables to lunch or dinner today. Think leafy greens, bright peppers, purple cabbage, or berries—all nutrient powerhouses.
Action 4: Swap Salt for Herbs and Spices
Too much sodium can increase blood pressure, which puts stress on your heart. Try using garlic, lemon juice, rosemary, cumin, paprika, or chili flakes instead of reaching for the salt shaker. You’ll still enjoy plenty of flavor without the added sodium.
Action 5: Check Your Labels
Take a moment to read the ingredients on packaged foods. Look out for hidden sodium, added sugars, and trans fats. Choosing items with fewer, more recognizable ingredients is often a heart-smarter choice. Remember, the more processed a food is, the more likely it will have added ingredients that you want to limit.
Action 6: Snack Smarter
Ditch the chips and cookies. Instead, reach for heart-friendly snacks like a small handful of unsalted nuts, sliced veggies with hummus, or a piece of fruit paired with plain yogurt. These keep your energy up and support healthy cholesterol levels. That one can be tough, but the more often you grab a healthier snack, the less you start to crave the unhealthy ones.
Action 7: Stand Up and Stretch
If you’ve been sitting for more than an hour, it’s time to move. Standing up, walking around the room, dance to your favorite song, walk your dog, or doing some light stretches helps reduce stiffness, boosts circulation, and breaks up long periods of inactivity—which can be hard on your heart. Find one yoga pose that you enjoy.
Action 8: Take a Deep Breath
Stress is a silent factor in heart disease. Practicing deep breathing—even for a few minutes—can help calm your nervous system and lower your heart rate. Try inhaling for four counts, holding for four, and exhaling for four. Repeat a few times to center yourself.
Action 9: Plan Your Next Meal
You don’t have to prep a week’s worth of food today. Just thinking ahead to your next meal and choosing something heart-healthy—like grilled salmon, whole grains, or roasted veggies—can help you avoid last-minute unhealthy choices.
Action 10: Prioritize Sleep
A well-rested heart is a healthier heart. Aim for 7–9 hours of quality sleep each night. Start by creating a calm bedtime routine, limiting screen time before bed, and keeping your room cool and dark. Here are some ways to make a bedtime routine.
Get Started!
A heart-healthy lifestyle doesn’t happen all at once. It builds over time, one smart heart-healthy action at a time. The beauty of these small changes is that they’re easy to start today—and they truly add up. Start with one or two tips from this list and gradually add more as they become second nature.
Your heart does a lot for you—give it the support it deserves.
And remember, always check with your healthcare provider before making significant changes to your diet or activity level—especially after a heart event.