Think of your heart like the engine of your body; it powers every move you make, so giving it the care it deserves is essential for smooth operations. Fortunately, unlike an engine, you don’t need a trip to the mechanic or a total overhaul to start seeing some improvements. Instead, focus on small, manageable tweaks to your daily habits — you’ll be surprised how much the little things can add up to a big impact. Ready to get started? Here are 10 simple lifestyle changes you can make today to support your heart and start the journey towards a healthier, more vibrant life.
Want to stay inspired? Download this poster here and place it somewhere you see each day, like your fridge or mirror!
1. Eat Your Veggies
Add a burst of color to your plate and a burst of nutrition to your diet with more vegetables and fruits. Leafy greens (spinach, collard greens, kale, cabbage) along with broccoli and carrots pack both nutrition and fresh flavors. Skip the butter-soaked veggies and opt for steaming, roasting, or lightly sautéing them in extra virgin olive oil to maximize the flavor and health benefits.
Looking to spice things up? Explore new recipes to keep your meals exciting and nutritious.
2. Start Your Day with a Daily Walk
A brisk walk in the morning can be a great way to get some much-needed aerobic exercise and set the tone for a fantastic day. Short walks during breaks or after meals also help maintain healthy activity levels and support cardiovascular well-being. If you’re feeling ambitious, aim for 7,000–10,000 steps per day using a pedometer, fitness tracker, or smartphone app. Start small, with just 10–15 minutes of activity, and work your way up as your stamina improves. And, remember to talk to your doctor before starting any new exercise program.
Get moving! More Heart-Healthy Exercise Tips
3. Take Some Deep Breaths
Stress can take a toll on your heart, but incorporating breathwork into your routine may help you cope with stress and find balance. Deep breathing exercises not only calm your mind but also support overall heart health. Engaging in breathwork is a simple, effective way to unwind in just a few minutes each day. Get started on your breathwork and experience the benefits.
Bring More Balance to Your Life
4. Keep Your Protein Lean
Make heart-smart swaps in your meals by choosing more lean proteins. Choose whole food plant-based proteins like beans, lentils, chickpeas, and tofu to reduce your intake of saturated fats from animal sources. If you’re a fan of seafood, salmon and sardines are great choices, thanks to their omega-3 fatty acid content. When choosing meat, opt for chicken or turkey instead of beef or pork. And remember, processed meats (like bacon, sausages, and deli meats, which are high in sodium and preservatives) are best kept to a minimum or avoided.
5. Aim for 7-8 Hours of Quality Sleep
Good sleep does more than usher in good dreams — it can also help your heart rest and repair. Struggling to fall or stay asleep? Create a sleep-friendly environment and a healthy nighttime routine by reducing screen time before bed, keeping your room cool, and sticking to a consistent bedtime.
Read More: Stress and Sleep
6. Cut Back on Alcohol
Despite what you may have heard, no amount of alcohol is truly beneficial for your health. In fact, even moderate drinking can increase health risks. Drinking can increase the risk of high blood pressure, heart failure, stroke, liver disease and certain cancers. Consider cutting out alcohol entirely or saving it for special occasions only. Opt for heart-friendly alternatives like sparkling water with a splash of citrus or festive mocktails to make celebrations just as enjoyable.
7. Monitor Your Blood Pressure Regularly
Don’t bury your head in the sand — knowledge is power, especially when it comes to your heart. High blood pressure, also called hypertension, is a common condition where the pressure of blood pushing against the body’s artery walls is too high. Generally, a reading of 130/80 or above (for either number) is considered high. Keep track of your blood pressure, and if it’s creeping higher than normal, schedule an appointment with your primary physician to address any changes.
Read More: Heart Health By The Numbers
8. Include a Kaneka Ubiquinol® Supplement in Your Diet
Ubiquinol plays a key role in the body’s cellular energy production and serves as a powerful antioxidant, working to help protect cells from potentially harmful free radicals. Taking a daily supplement containing Kaneka Ubiquinol® promotes healthy cardiovascular function. With just a single capsule a day, this may be the easiest heart health tip on the list.
Learn more with the Ubiquinol Beginners’ Guide
9. Stay Hydrated
Water helps keep your whole body — including your heart — functioning at its best. About 20% of our daily fluid intake comes from the food we consume, while the rest needs to come from drinks. Make hydration a habit by keeping a water bottle handy, setting reminders, and infusing your drink with fresh fruit for flavor. With a few easy habit changes, you’ll find it super easy to meet your hydration goals.
10. Swap Butter for Olive Oil
Make the switch to olive oil in your cooking to add some heart-friendly monounsaturated fats to your diet. Consuming monounsaturated fatty acids (MUFAs) has been shown to help lower “bad” cholesterol (LDL) in the blood. In addition to sautéing with olive oil, you can use it to make quick and easy salad dressings (like mixing it with balsamic vinegar, a dash of mustard, and a little black pepper), or drizzle it over some veggies and roast them for a simple and delicious side dish
Start Small and Stay Steady for Big Heart Health Benefits
Remember, your heart is at the center of everything you do (both literally and figuratively). By taking steps to care for it, you’re investing in your future — but supporting your heart health doesn’t have to mean a complete lifestyle flip. Starting with small changes, like incorporating more vegetables and lean proteins into your diet and taking a daily walk, can set the stage for long-term success. Over time, your daily efforts can form lasting heart-healthy habits that you can readily build on. So, which simple tip will you work into your routine tomorrow?
