How to Improve Heart Health: 20 Ways to Protect Against Cardiovascular Issues

Heart disease is the No. 1 cause of death in the U.S. for both men and women, with women often under-diagnosed and under-treated according to many studies, as noted by the American Heart Association. Given that, many people wonder how to improve heart health.

What are the steps you can take in your diet choices, supplement routine, exercise schedule and lifestyle habits that can improve your heart health? A good place to start is to consume more heart-healthy foods, and that’s just the start when it comes to how to improve heart health.

Bear in mind that the chief risk factors for heart problems include high blood pressure, high low-density lipoprotein (LDL), obesity and diabetes, among others. If these apply to you, work with your healthcare professional to monitor these issues as best you can, and work on how to improve heart health with your doctor.

Otherwise, while some signs for heart issues are “silent,” many make themselves known, such as discomfort in the upper body, weakness or fatigue, feeling lightheaded, shortness of breath, cold sweats and more.

So if you’re wondering how to improve heart health, here are the best steps to take to help improve your cardiovascular system.

1. Consume mostly vegetarian and vegan foods

Adopting a diet rich in whole, minimally processed plant-based foods (such as vegetables, fruits, nuts, seeds, legumes and whole grains) has been associated with improved heart health. In fact, research published in the Journal of the American Heart Association revealed that higher adherence to a plant-based diet is linked to a lower risk of cardiovascular disease and mortality.

This dietary approach typically results in a higher intake of monounsaturated and polyunsaturated fats, while reducing the consumption of saturated fats commonly found in animal products like butter, beef, processed meats, cheese and ice cream. Elevated saturated fat intake has been shown to increase  LDL cholesterol levels, which can lead to cholesterol accumulation in the arteries and raise the risk of cardiovascular disease.

Plant-based foods are also high-fiber foods, which help lower LDL levels. Additionally, adherence to healthy plant-based dietary patterns has been associated with lower blood pressure and a reduced risk of cardiovascular events.

You don’t have to necessarily follow a vegan diet or vegetarian diet, but incorporating more plant foods into each meal can be beneficial.

2. Focus on fiber

Many people wonder how much fiber per day you should consume. The American Heart Association recommends a daily intake of 25 to 30 grams of dietary fiber from food sources to promote heart health.

However, many individuals consume less than half of this recommended amount, which may negatively impact heart health.

Regular consumption of dietary fiber has been shown to improve cardiovascular health through various mechanisms, including reducing low-density LDL cholesterol levels, aiding in weight management, enhancing glucose metabolism, supporting healthy blood pressure and reducing chronic inflammation.

High-fiber foods to eat if you’re wondering how to improve heart health include beans, lentils, oats, seeds, apples, pears, peas, squash and sweet potatoes. Incorporating these foods into your diet can help you achieve the recommended fiber intake and support cardiovascular health.

3. Get your omega-3s

Omega-3 fatty acids have been shown to support heart health by lowering triglyceride levels and helping maintain healthy blood pressure. A meta‐analysis of randomized, controlled trials published in the Journal of the American Heart Association indicated that consuming about three grams of omega-3 fatty acids daily, from omega-3 foods or supplements, may help reduce blood pressure.

These essential fats are found in fatty fish, such as salmon, mackerel, tuna and sardines, as well as in plant-based sources, like chia seeds and walnuts. The American Heart Association recommends eating two servings of fish per week, particularly fatty fish, to obtain sufficient omega-3s.

For individuals who do not consume fish but still want to know how to improve heart health with omega-3s, incorporating plant-based sources of omega-3s or considering an omega-3 supplement may be beneficial.

4. Eat protein

Protein is essential for overall health, and it plays a role in heart health as well.

Protein helps you feel full and satisfied, which can aid in weight management. It also supports muscle mass, which is important for maintaining an active lifestyle.

In fact, a study published in the American Journal of Clinical Nutrition found that higher protein intake was associated with a lower risk of coronary heart disease, especially when you consume more plant-based protein foods over animal-based protein foods.

5. Use healthy cooking oils

The type of cooking oil you use can significantly impact your heart health. Some oils are high in saturated and trans fats, which can raise cholesterol levels.

Research published in the journal Nutrients highlighted the cardiovascular benefits of olive oil consumption, for instance, attributing it to its rich content of monounsaturated fatty acids and antioxidants.

Opt for healthy cooking oils, such as olive oil, avocado oil and coconut oil, and avoid rancid oils.

6. Consume avocado

Avocados are nutrient-dense fruits rich in healthy fats, phytonutrients, fiber, potassium, magnesium and folate, all of which contribute to heart health. They are particularly high in oleic acid, a monounsaturated omega-9 fatty acid that has been associated with beneficial effects on blood pressure and cholesterol levels.

A study published in the Journal of the American Heart Association examined the relationship between avocado consumption and cardiovascular disease risk in more than 110,000 individuals. The findings indicated that consuming at least two servings of avocado per week was associated with a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.

Additionally, replacing half a serving per day of foods high in saturated fats, such as butter, cheese or processed meats, with an equivalent amount of avocado was linked to a 16% to 22% lower risk of cardiovascular disease.

7. Eat garlic

Garlic has been studied for its potential effects on lipid profiles, particularly in lowering total cholesterol and LDL cholesterol. A meta-analysis concluded that garlic consumption can reduce total cholesterol by approximately 17 mg/dL and LDL by about 9 mg/dL in individuals with elevated cholesterol levels.

Allicin, a sulfur-containing compound in garlic, is believed to contribute to these lipid-lowering effects. Research from 2022 relayed that allicin may inhibit cholesterol synthesis, thereby supporting healthy cholesterol levels.

Incorporate fresh garlic into your meals by adding minced or crushed garlic to dinner recipes. This not only enhances flavor, but may also provide cardiovascular benefits for people searching how to improve heart health.

8. Reduce sugar intake

The American Heart Association recommends limiting added sugar intake to no more than six teaspoons (25 grams) per day for women and nine teaspoons (36 grams) per day for men. However, the average American adult consumes about 22 teaspoons (88 grams) of added sugar daily, significantly exceeding these recommendations.

Excessive consumption of added sugars has been linked to an increased risk of cardiovascular disease. A study published in JAMA Internal Medicine found that individuals consuming 17% to 21% of their daily calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those who consumed 8% of their calories from added and hidden sugar.

Reducing added sugar intake can help maintain healthy blood sugar levels and support a healthy inflammatory response, both of which are important for heart health. Adopting a low-glycemic diet that emphasizes vegetables, fruits, lean proteins, low-fat dairy and whole grains can be beneficial.

Additionally, checking food labels for added sugars and minimizing their consumption are other ways for how to improve heart health.

9. Watch your salt intake

Excessive sodium intake is a significant risk factor for cardiovascular diseases. A study published in the New England Journal of Medicine projected that reducing dietary salt by three grams per day could annually prevent 60,000 to 120,000 new cases of coronary heart disease, 32,000 to 66,000 strokes and 44,000 to 92,000 deaths from any cause.

According to the U.S. Food and Drug Administration (FDA), more than 70% of the sodium consumed by Americans comes from sodium added during food manufacturing and commercial food preparation, while less than 30% comes from added table salt or naturally occurring sodium in whole foods.

The average sodium intake in the United States is approximately 3,400 milligrams per day, which exceeds the Dietary Guidelines for Americans’ recommendation of limiting sodium intake to less than 2,300 milligrams per day.

To reduce sodium intake, minimize consumption of processed foods high in sodium by checking nutrition labels, and avoid adding extra salt to your meals. When seasoning, consider using herbs and spices to enhance flavor without increasing sodium content.

Of course, the body needs sodium, so you still want to make sure you get enough, but if you’re looking for how to improve heart health, staying under 2,300 milligrams of sodium a day is a good idea.

10. Skip the artificial sweeteners

A 2022 study published in the BMJ involving 103,388 French adults found that higher consumption of artificial sweeteners, particularly aspartame, acesulfame potassium and sucralose, was associated with an increased risk of cardiovascular diseases.

To minimize potential cardiovascular risks, consider reducing or eliminating artificial sweeteners from your diet. Opt for natural alternatives, such as stevia, maple syrup or dates, to sweeten foods and beverages.

However, it’s important to use these natural sweeteners in moderation, as excessive consumption can also have health implications.

11. Avoid ultra-processed foods

Ultra-processed foods are often high in sodium, sugar and unhealthy fats, all of which can negatively impact heart health. These foods also tend to be low in nutrients and fiber.

Unsurprisingly, a study published in the British Medical Journal found that higher consumption of ultra-processed foods was associated with an increased risk of cardiovascular disease.

Limit your intake of ultra-processed foods, such as sugary drinks, packaged snacks, fast food and processed meats. Focus on eating whole, minimally processed foods instead.

12. Limit or abstain from alcohol

Excessive alcohol consumption has been linked to elevated triglyceride levels and increased risk of heart disease. While moderate alcohol intake may help lower triglycerides and raise HDL (“good”) cholesterol levels, research has revealed that for individuals already experiencing high triglyceride levels, eliminating alcohol can provide significant cardiovascular benefits.

For example, a 2011 study showed that even moderate alcohol intake can exacerbate lipid imbalances in individuals with pre-existing high triglyceride levels, whereas reducing alcohol intake may lead to a decrease in triglycerides and a more favorable lipid profile.

Are you wondering how to improve heart health without giving up going out for a drink with friends? Go with mocktails, which have similar flavor as mixed drinks without the dangerous alcohol.

13. Add heart-healthy supplements

Wondering how to improve heart health with supplements? Some supplements can help support overall healthy cholesterol levels and cardiovascular health, and they work even better when you eat heart-healthy foods, avoid foods that can damage the heart and engage in physical activity every day.

Here are some of the top heart-healthy supplements for those wondering how to improve heart health through supplementation:

Fiber supplements

Soluble fiber binds to cholesterol and can help maintain healthy cholesterol levels. A systematic review found that soluble fiber intake significantly reduced LDL cholesterol in adults.

Niacin

Niacin has been shown to help increase HDL cholesterol and improve overall cholesterol balance. A study published in the New England Journal of Medicine found that niacin supplementation improved HDL cholesterol levels.

Vitamin D

A 2023 study involving more than 21,000 participants found that vitamin D supplementation was associated with improved heart health outcomes.

Vitamin K

Research has suggested that vitamin K plays a role in cardiovascular health, particularly in reducing arterial calcification and supporting proper blood clotting.

Omega-3

Found in fish oil or algae-based supplements, omega-3s help maintain healthy triglyceride and HDL cholesterol levels. A meta-analysis in JAMA Cardiology found that omega-3 supplementation significantly reduced cardiovascular risk factors.

Probiotics

These beneficial bacteria support gut health, which may positively influence cholesterol levels. A 2020 review reported that probiotics could help lower LDL cholesterol.

Red yeast rice

Red yeast rice contains monacolins, which have been shown to help balance LDL and HDL cholesterol. A clinical trial found that red yeast rice supplementation lowered LDL cholesterol levels in adults with hypercholesterolemia.

Plant sterols and stanols

These compounds help reduce cholesterol absorption in the gut. One study found that plant sterol supplementation lowered LDL cholesterol.

Citrus bergamot

Extracted from a type of orange, citrus bergamot is known for its ability to promote healthy cholesterol and triglyceride levels. A systematic review determined that bergamot extract significantly reduced total cholesterol and LDL cholesterol.

Coenzyme Q10 (CoQ10)

This antioxidant supports heart health by helping maintain healthy cholesterol levels. Research has suggested that CoQ10 may help improve lipid profiles.

Berberine

A natural compound found in plants, berberine has been shown to help regulate triglyceride and cholesterol levels. A meta-analysis and systematic review found that berberine supplementation effectively reduced LDL cholesterol and triglycerides.

14. Keep a healthy weight

If you’re looking for how to improve heart health, maintaining a healthy weight and staying physically active can have significant benefits for cardiovascular health.

A study published in the Journal of the American College of Cardiology found that excess visceral fat, especially around the abdomen, was linked to higher blood pressure and unfavorable blood lipid levels, both of which are risk factors for heart disease.

Losing weight through regular exercise and calorie reduction has been shown to positively impact triglyceride levels. Research has also suggested that aerobic exercise and dietary modifications can significantly reduce triglycerides and improve overall lipid profiles.

In addition to exercise and a balanced diet, incorporating heart-healthy foods may help support cholesterol levels. These include:

• sweet potatoes
• fermented foods
• garlic
• vegetables
• nuts and seeds

Consider structuring your day to promote fat loss by integrating movement, balanced meals and mindful habits that support sustainable weight management.

15. Exercise

One of the many benefits of exercise is its ability to help those wondering how to improve heart health, and best of all, just about every form of exercise can improve your cardiovascular system.

Aerobic activities, such as walking, running, swimming and cycling, help improve circulation, which in turn supports healthy blood pressure levels and maintains a healthy heart rate. Additionally, aerobic exercise enhances cardiovascular fitness, enabling the heart to pump blood more efficiently.

A small study published in Medicine & Science in Sports & Exercise evaluated 11 healthy women who participated in a single aerobic workout. The participants walked briskly at 60% of their peak oxygen consumption for about two hours.

The study found that triglyceride concentration was approximately 30% lower following the exercise session compared to a control trial with no exercise.

Aim for at least 30 minutes of aerobic exercise per day, five days a week. This could include brisk walking, running, swimming, spinning or playing sports to achieve cardiovascular benefits.

16. Don’t be sedentary

According to the American Heart Association, sedentary jobs have increased by 83% since 1950, and now only about 20% of the U.S. workforce is engaged in physically active occupations. This has led to an increase in people leading sedentary lifestyles.

A study published in Annals of Internal Medicine found that prolonged sedentary behavior, even when accounting for regular physical activity, is linked to a range of health issues, including heart disease. This suggests that while regular exercise is beneficial, the amount of time spent sitting or inactive during the day also significantly impacts overall health.

Specifically, prolonged sitting can impede blood flow, contributing to the accumulation of fatty acids in blood vessels. It also reduces the body’s production of lipoprotein lipase, an enzyme that breaks down fat in the blood, and can lead to insulin resistance, which increases the risk of weight gain and other metabolic issues, factors that can strain the heart.

So how do you avoid sitting all day? Incorporate more movement throughout your day.

Take short breaks every 30 minutes to stand up and move around, walk while taking phone calls, opt for the stairs instead of elevators, or consider using a standing desk to combat the adverse effects of prolonged sitting.

17. Do not smoke

Research has shown that smoking is associated with a greater than 70% excess rate of death from coronary heart disease. Even low levels of cigarette consumption significantly increase the risk of coronary heart disease and stroke.

A study published in the British Medical Journal revealed that smoking just one cigarette per day carries a risk of developing coronary heart disease much greater than expected: around half that for people who smoke 20 cigarettes per day.

Smoking cessation can dramatically reduce the risk of cardiovascular events. Meanwhile, quitting smoking is associated with a substantial reduction in the risk of cardiovascular disease, with the benefits becoming evident within the first five years after cessation.

If you are a smoker (including vaping) and wondering how to improve heart health, giving up this unhealthy habit is one of the best things you can possibly do.

18. Get stress under control

Chronic stress elevates cortisol and inflammation levels in the body, contributing to cardiovascular disease risk. Research has shown that prolonged activation of the hypothalamic-pituitary-adrenal (HPA) axis due to chronic stress can lead to dysregulation of cortisol secretion, resulting in reduced anti-inflammatory activity and progression of inflammatory responses in the arterial wall.

This chronic inflammation is associated with endothelial dysfunction, atherosclerosis and increased cardiovascular risk.

Psychosocial stressors are now recognized as independent risk factors for developing cardiovascular problems, with a particularly pronounced effect on women. Women face unique vulnerabilities to the cardiovascular consequences of psychosocial stress, including a higher prevalence of stress-related mood and anxiety disorders.

Studies have found that women are more susceptible to mental stress-induced myocardial ischemia, which is twice as common in women compared to men, especially among young and middle-aged women.

Specific psychosocial stressors that disproportionately affect women and have been linked to increased cardiovascular risk include early life stress or trauma, intimate partner violence, marital stress, and caregiving stress. These stressors can lead to alterations in immune function, blood pressure, vascular function and metabolic effects, ultimately contributing to cardiac electrical instability, myocardial ischemia and atherosclerotic plaque disruption.

To mitigate the effects of chronic stress on cardiovascular health, it is crucial to incorporate stress-reducing practices into daily life.

19. Prioritize sleep

Sleep plays a crucial role in cardiovascular health, with both inadequate and excessive sleep associated with increased risk of heart problems.

A study involving 6,820 adults from the Midlife in the United States study found that poorer sleep health across multiple dimensions, including sleep regularity, alertness, timing, efficiency and duration, was associated with a higher risk of heart disease. The study reported that having more sleep health problems was linked to a 54% higher risk of heart disease using a self-report sleep health composite and a 141% higher risk using an actigraphy/self-report composite.

Research has also shown that sleep duration outside the six to eight hours per day is associated with increased cardiovascular risk. A large-scale study of more than 116,000 people published in the European Heart Journal found that compared to those who slept the recommended duration, individuals sleeping eight to nine hours had a 5% increased risk of developing cardiovascular disease, while those sleeping nine to 10 hours had a 17% increased risk and those sleeping more than 10 hours had a 41% increased risk.

It’s important to note that both sleep duration and quality contribute to cardiovascular health. A meta-analysis of 153 prospective cohort studies involving more than 5 million participants found that short sleep duration (typically <6 or <7 hours) was significantly associated with increased risks of hypertension, coronary heart disease, cardiovascular events and mortality.

These findings underscore the importance of maintaining healthy sleep patterns for cardiovascular health, including both adequate duration and appropriate timing of sleep.

Wondering how to improve heart health through sleep? Natural sleep aids can help.

20. Utilize breathwork

Breathwork involves various techniques that focus on consciously controlling your breathing pattern. It can help reduce stress, lower blood pressure and improve heart rate variability, all of which benefit heart health.

Practice breathwork techniques and breathing exercises, such as diaphragmatic breathing, box breathing or alternate nostril breathing, for a few minutes each day if wondering how to improve heart health beyond diet and exercise.