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Keeping Your Heart Healthy

Did you know that 80% of heart disease can be prevented?1 Controlling high blood pressure and high cholesterol through healthy habits is the key to ensuring long-term heart health.

7 steps to a happy heart

  1. Don’t smoke. Your heart health improves within a day of quitting.2
  2. Go for a walk. Walking for 30 minutes a day can help reduce your chances of developing high blood pressure and high cholesterol. Regular exercise can also help you maintain a healthy weight and reduce your chance of developing diabetes.1,2
  3. Watch what you eat. Add color to your diet by adding more veggies. Also, limit salt, sugar, alcohol, saturated and trans fats, and processed carbohydrates for a heart-healthy diet.
  4. Stay fit. Did you know that waist circumference can be an indicator of heart disease risk? Your risk is higher if your waist measurement exceeds 40” if you are male or 35” if you are female. A BMI of 25+ is considered overweight and could be associated with higher blood pressure or cholesterol.2
  5. Catch some Zs. Are you getting at least seven hours of sleep each night? Studies have shown that not enough sleep is associated with higher stress, high blood pressure, and weight gain – all heart disease risk factors.1
  6. Don’t stress. Find healthy ways to manage your stress, such as physical activity, relaxation exercises, or meditation.2
  7. Know your numbers. Monitor your blood pressure and cholesterol levels regularly and get screened for diabetes if you’re over 45 or have risk factors for the disease.

Nothing herein constitutes medical advice, diagnosis, or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.


  1. Harvard Medical School: Four keys to prevent cardiovascular disease Last accessed: October 30, 2020.
  2. Mayo Clinic: Strategies to prevent heart disease Last accessed: October 30, 2020.