Download Issue   |   Print Article

Keeping Your Heart Healthy *ONLINE ONLY*

March 2025

By National Institute on Aging

Stay physically active. If possible, aim to get at least 150 minutes of physical activity each week. Research has found that resistance training (also called strength training) and aerobic exercise can both benefit heart health. But it’s most important just to get moving — any physical activity is better than none. Talk with your doctor about the type of activities that would be best for you. If you smoke, quit. Smoking is the leading cause of preventable death. Smoking adds to the damage to artery walls that occurs in heart disease. Quitting smoking, even in later life, can improve your health and lower your risk of heart disease, stroke, and cancer.

Follow a heart-healthy diet. Eat plenty of fruits, vegetables, lean proteins, and foods high in fiber (such as those made with whole grains). Also choose foods that are low in saturated fats, added sugars, and salt. As we get older, our bodies become more sensitive to salt, which can cause high blood pressure and swelling in the abdomen, legs, and feet. Learn more about the Dietary Approaches to Stop Hypertension (DASH), a flexible and balanced eating plan that helps create a heart-healthy eating style, and the U.S. Department of Agriculture’s dietary guidelines.

Maintain a healthy weight. Balancing the calories you eat and drink with the calories burned through being physically active helps to maintain a healthy weight. Ways you can stay at a healthy weight include limiting portion sizes and getting regular exercise that includes resistance training.

Keep your diabetes, high blood pressure, and/or high cholesterol under control. Follow your doctor’s advice to manage these conditions, and take medications as directed.

Don’t drink much or any alcohol. As we age, alcohol consumption can make existing health problems worse and have dangerous interactions with some medications.

Manage stress. Learn how to manage stress, relax, and cope with problems to improve physical and emotional health. Consider activities such as a stress management program, meditation, physical activity, and talking about concerns with friends or family. To learn more about stress management techniques, visit the NIH National Center for Complementary and Integrative Health.

Get enough sleep. Getting enough good-quality sleep is another way to help reduce the risk of heart disease. As we get older, our sleep patterns begin to change, making it more difficult to fall asleep or stay asleep. Sleep disorders such as sleep apnea can also affect how much and how well you sleep. Talk with your doctor if you have difficulties sleeping. Read more about getting a good night’s sleep.

Learn more about heart health. Check out NHLBI at www.nhlbi.nih.gov to learn more about heart health, different types of heart disease, heart-healthy living, and questions you can ask your doctor about your risk for heart disease.