5 Secrets to a Healthy Heart


Our heart, a diligent muscle working constantly to keep us alive, deserves our utmost care and attention. Maintaining good heart health is crucial for overall well-being. By implementing these five practical tips – you will be on the right path to keeping your heart in top-notch condition.

1. Consume a Heart-Healthy Diet

The food we consume plays a pivotal role in heart health. A balanced and nutritious diet can significantly lower the risk of heart disease.

Consider incorporating:

  • Fruits and vegetables rich in antioxidants
  • Whole grains for fiber and essential nutrients
  • Lean proteins like fish, poultry, and legumes

Try to avoid:

  • Excessive intake of saturated and trans fats
  • High-sodium foods that contribute to hypertension


2. Move Often

Being physically active and incorporating exercise into your routine is one of the most important tools to keep your heart healthy and to prevent cardiovascular disease.  It can also improve your overall mental health – a double whammy!

Cardiovascular Exercise:
Aim for at least 150 minutes of moderate-intensity aerobic exercise each week. Options include brisk walking, jogging, swimming, or cycling.

Strength Training:
Building muscle supports overall cardiovascular health. Include strength training exercises at least twice a week.

3. Find Healthy Ways to Manage Stress

Chronic stress can contribute to heart problems along with a long list of other health conditions. Stress is inevitable, so how we manage it is the most important part of this equation. Implement stress-reducing and self-care techniques (that work for you!) such as meditation or deep breathing into your routine. Sometimes it comes down to decluttering your life, or saying ‘no’ to things that cause unnecessary stress. Utilizing your EAP benefits is another excellent resources in combating and managing stress. Bottom line: a calmer heart beats stronger.

4. Get Regular Check-ups: Monitoring Your Heart’s Health

Schedule regular check-ups with your healthcare provider, and/or attend the annual III-A wellness screenings. Blood pressure, cholesterol levels, and other cardiovascular risk factors should be monitored regularly. Knowing and understanding your cholesterol levels, blood pressure, and what a healthy weight is for your frame, empowers you to make informed decisions about your heart health.

5. Quit Smoking

Smoking is a major risk factor for heart disease. Quitting smoking provides immediate and long-term benefits to your heart and overall health. If you’re struggling to quit, seek support from someone you trust or a smoking cessation program. III-A has tobacco cessation coaching available, and covers quit aids. Call the benefits line for more information.

Prioritizing heart health is a lifelong commitment that pays off in the form of increased energy, vitality, and overall well-being. By adopting a heart-healthy lifestyle, you’re not only taking care of your heart but also investing in a healthier and happier future.


Needing that extra support and accountability?  Start working with a health coach today! Call or email to get started:  208-938-5632, [email protected].