Heart health: small habits, major benefits for your heart

🫀 Your heart and arteries

Cardiovascular health includes the heart, blood vessels and the factors that influence the risk of heart attack, stroke and other vascular diseases.

8️⃣ Life's Essential 8

The American Heart Association describes eight major cardiovascular health components: diet, physical activity, nicotine exposure, sleep, weight, blood lipids, blood glucose and blood pressure.

🥗 Heart-healthy eating

A pattern emphasizing vegetables, fruits, whole grains, legumes, nuts, fish and lean proteins supports cardiovascular health. Limit excess sodium, added sugars, saturated fat and highly processed foods.

🏃 Movement

Physical activity strengthens cardiovascular health. A common adult goal is at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly while reducing sedentary time.

🩺 Know your numbers

Blood pressure, cholesterol and glucose can become abnormal without obvious symptoms. Preventive checks can identify risk before complications occur.

😴 Sleep and recovery

Healthy sleep is part of cardiovascular health. Sleep regularity and evaluation for problems such as sleep apnea may matter in people with cardiovascular risk.

🚭 Nicotine and tobacco

Avoiding cigarettes, vaping and other nicotine exposure lowers cardiovascular risk. Secondhand smoke should also be avoided.

🚨 Emergency warning signs

Severe chest pressure, sudden shortness of breath, fainting or stroke symptoms such as facial weakness, speech difficulty or sudden loss of strength require emergency care.

📚 Medical references

Institutional references used for this guide:

• American Heart Association – Life's Essential 8
• AHA – Physical Activity