Key Takeaways
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Strong heart health means your heart and blood vessels, aka your cardiovascular system, are working efficiently to keep oxygen and nutrients moving through your body.
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Common signs of poor heart health can include fatigue, shortness of breath, chest discomfort, swelling in the legs or feet, and irregular heartbeats. Seek immediate care for symptoms such as chest pain, severe shortness of breath, or fainting.
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Simple lifestyle changes — like eating a heart-healthy diet, staying active, managing stress, and getting enough sleep — are some of the best ways to improve heart health and can sometimes lower your risk of cardiovascular disease.
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Regular checkups and routine lab tests can help you monitor critical heart-health biomarkers and catch problems early.
The body requires the teamwork of many physiological systems to function well, and the heart is central to the entire operation. Heart health describes how effectively your circulatory system is at delivering oxygen and nutrients throughout the body. A healthy heart pumps efficiently, keeps blood pressure and cholesterol in check, and supports overall well-being and fitness.
Given these big-deal responsibilities, it’s unsurprising that maintaining and even improving heart health is good for you. It can lower the risk of cardiovascular disease, stroke, and other severe chronic conditions.
Heart disease is the leading cause of death in the United States for men and women of most racial and ethnic groups, providing a serious reason to keep your heart healthy. Fortunately, simple lifestyle changes can make a big difference when it comes to improving your cardiovascular health.
Signs of Poor Heart Health
Before we dive into strategies you can use to improve your heart health, it’s essential to understand the signs of poor heart health or heart disease. Some include:
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Persistent fatigue or shortness of breath
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Chest discomfort or pain
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Swelling in the legs, ankles, or feet
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Rapid or irregular heart rate
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Dizziness or fainting spells
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High blood pressure or high cholesterol levels
These symptoms can indicate heart disease or other medical conditions. Seek urgent care for any of these symptoms, including chest pain, severe shortness of breath, or fainting.
9 Ways to Improve Heart Health Naturally
Eat a Heart-Healthy Diet
To boost heart health, “a heart-healthy diet is key — vegetables, fruits, whole grains, lean proteins, and low sodium,” says Mike Bohl, MD, a general practitioner and Senior Director of Medical Content & Authority at Hims & Hers.
And while protein is an integral part of any diet, to appeal to heart health, you’ll want to prioritize fish and plant sources. Studies show that red meat and processed meat products can increase the risk of heart disease. Try to limit added sugars and artificial sweeteners, sodium, and foods that are high in saturated fat.
Exercise Regularly
Exercise is good for the heart and blood vessels because physical activity supports reduced blood pressure and heart rate. This, in turn, can improve overall blood flow, dilate blood vessels, and decrease inflammation in the body. “Get regular physical activity, including at least 150 minutes of moderate-intensity aerobic activity per week,” says Dr. Bohl. Examples of this type of aerobic exercise include biking, swimming, or brisk walking. And throw in muscle-strengthening activities on two or more days, if possible.
Maintain a Healthy Body Weight
Maintaining a healthy body weight — and especially minimizing excess visceral fat — supports heart health. Studies associate a body mass index (BMI) in the overweight and obese ranges with an increased risk of coronary artery disease. Being underweight also has connections with heart conditions. To boost your heart health, aim to stay at a healthy weight for your body.
Manage Stress
You can often tell when you feel stressed or anxious by feeling your heart racing or pounding in your chest. Consistently high levels of stress hormones, adrenaline, and cortisol can also be detrimental to heart health. Chronic stress can cause inflammation in the body, which can lead to plaque buildup in the arteries and ultimately damage the heart.
To help manage your stress levels, try mindfulness, yoga, or breathing exercises to lower cortisol and blood pressure.
Limit Alcohol
If you drink alcohol, do so in moderation (a max of two drinks a day for men). Excessive drinking can raise blood pressure, increase triglycerides, and lead to irregular heart rhythms.
Current evidence shows that no level of alcohol consumption is considered “beneficial” for heart health. Even small amounts can increase the risk of high blood pressure, atrial fibrillation, and other cardiovascular problems.
Prioritize Sleep
Quality sleep appeals to nearly every aspect of health, and that includes heart health. Being sleep-deprived can contribute to conditions like type 2 diabetes, high blood pressure, and obesity, all of which may increase the risk of heart disease. Try to get 7 to 9 hours of sleep per night.
And the quality of that sleep matters: Sleep apnea, a condition where breathing starts and stops while you sleep, increases the risk of heart disease. If you snore heavily or feel tired during the day (both symptoms of sleep apnea), consider talking with your healthcare provider about completing the diagnostic screening.
Stay On Top of Preventive Care
Regular health screenings can detect risk factors of heart disease early. Your provider may recommend:
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Lab testing to check the levels of cholesterol, triglycerides, and blood glucose can help reveal problems before serious symptoms appear.
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Monitoring blood pressure
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Looking into your family history and heart disease risk and discussing it with your healthcare provider
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Complying with vaccine recommendations like the flu shot, given that respiratory infections can stress the heart.
Practice Gratitude
Simple practices like expressing gratitude — whether by writing in a journal, reflecting on positive moments, or acknowledging things you appreciate — may support emotional well-being. What does that have to do with heart health? Some emerging research shows that taking time each day to acknowledge and appreciate what is good in your life may support better mental health, reduce perceived stress, and increase adherence to healthy habits, all of which can be beneficial for the heart as well.
Biomarkers Involved In Heart Health
Biomarkers are measurable substances in the body that give insight into how different systems are functioning. The following biomarkers are important in evaluating heart health.
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Apolipoprotein B: A protein found on LDL cholesterol particles that reflects the actual number of artery-clogging particles in the blood.
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HDL Cholesterol: “Good” cholesterol that helps carry excess cholesterol away from arteries.
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High-Sensitivity C-Reactive Protein (hs-CRP): A marker of inflammation that can indicate higher cardiovascular risk.
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LDL Cholesterol: “Bad” cholesterol that can build up in artery walls and contribute to plaque formation.
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Lipoprotein (a): A genetically influenced cholesterol particle that can raise the risk of heart disease.
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Non-HDL Cholesterol: Measures the cholesterol types believed to be harmful (including LDL), which can provide a broader risk metric.
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Total Cholesterol: The combined amount of HDL, LDL, and other cholesterol components circulating in the blood.
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Total Cholesterol / HDL Ratio: A marker that compares “good” to total cholesterol to help assess heart disease risk.
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Triglycerides: A type of fat in the blood used for energy — high levels can increase cardiovascular and metabolic risk.
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Fasting Glucose: Measures blood sugar after fasting; elevated levels can indicate insulin resistance or diabetes risk.
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Hemoglobin A1c (HbA1c): Shows average blood glucose levels throughout about 3 months. Higher values are associated with diabetes and increased cardiovascular risk.
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Blood Pressure: This vital sign is crucial. High blood pressure is one of the strongest modifiable risk factors for heart disease and stroke.
The Bottom Line: How to Improve Men’s Heart Health
Improving men’s heart health naturally is often a matter of consistent (but simple) daily habits that support a strong cardiovascular system. Eating well, staying active, managing stress, and keeping up with routine screenings can significantly lower the risk of heart disease.
FAQs: How to Boost Heart Health
What’s the best diet for heart health?
The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets are both well-researched nutrition plans that support cardiovascular health. They emphasize fruits, vegetables, whole grains, fish, legumes, and healthy fats while minimizing processed foods, sugar, and sodium.
Is red wine really good for the heart?
Moderate alcohol — especially red wine — has been linked with some heart benefits due to antioxidants like resveratrol. However, the American Heart Association (AHA) emphasizes that alcohol should not be consumed for cardiovascular benefits, and the risks of alcohol consumption mostly outweigh the benefits. If you don’t drink, there’s no reason to start — particularly not to benefit your heart health.
What is a healthy resting heart rate?
A healthy resting heart rate for most adults is between 60 and 100 beats per minute. Athletes or highly active people may have resting heart rates as low as 40 to 60 beats per minute, which can be normal for them. Generally, a lower resting heart rate (within a healthy range) means your heart is stronger and operating more efficiently. Trends over time matter more than a single measurement.
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This article originally appeared on Hims.com and was syndicated by MediaFeed.org
