Heart disease is a leading cause of death worldwide for both males and females. Many scientific studies explore how lifestyle factors, such as diet and physical activity, may support general heart wellness and overall health.

Here are 10 tips to improve heart health based on scientific research:

1. Exercise regularly

Regular physical activity is associated with general wellness and may support cardiovascular function. A review of published studies describes links between physical activity and various aspects of health and aging. We discuss the research behind exercise and human longevity in the NOVOS Longevity Lifestyle Webinar (Reference: Lee, I.-M., et al. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229.)

2. Eat a healthy diet

A diet that includes a variety of vegetables, mushrooms, legumes, omega-3 fats, lean protein, and essential nutrients, while being low in trans fats, added sugars, and excessive sodium, may support overall wellness and general cardiovascular function. A review of published studies describes associations between dietary patterns and aspects of long-term health. To learn more about balanced nutrition, check out the NOVOS Longevity Diet (Reference: Dehghan, M., et al. (2017). Dietary healthy index and risk of cardiovascular disease: prospective cohort and meta-analysis of published studies. European Journal of Epidemiology, 32(1), 1-13.)

3. Quit smoking

Smoking has been linked to negative effects on general health and wellness. Stopping smoking may support overall cardiovascular function and contribute to a healthier lifestyle. A review of published studies discusses the potential impacts of smoking cessation on various aspects of health. (Reference: An, Z., et al. (2017). Effect of smoking cessation on cardiovascular disease: a systematic review and meta-analysis. Journal of the American Heart Association, 6(4), e005879.)

4. Maintain a healthy weight

Being overweight or obese can increase the risk of heart disease, and maintaining a healthy weight is important for heart health. A review of published studies found that maintaining a healthy weight is associated with a reduced risk of cardiovascular disease. This can be achieved by following points 1 and 2 above, as well as integrating fasting and time restricted feeding into your routine. (Reference: Mozaffarian, D., et al. (2016). Heart disease and stroke statistics—2016 update: a report from the American Heart Association. Circulation, 133(4), e38-e360.)

5. Manage stress

Chronic stress has been linked to a higher risk of heart disease, making stress management an important part of heart health. Research shows that techniques like mindfulness meditation, deep breathing, and regular exercise can help lower the risk of cardiovascular disease. Additionally, several ingredients in NOVOS Core such as micro-dosed lithium, L-theanine, magnesium malate, and Rhodiola rosea—have been shown to support calmness and relaxation. (Reference: Epel, E. S., et al. (2015). Stress and cardiovascular disease. Nature Reviews Cardiology, 12(2), 129-138.)

6. Get enough sleep

Getting adequate sleep is important for overall health and well-being and may support general cardiovascular function. A review of published studies explores how sleep patterns relate to overall health and wellness. Check out our 50 Science-Based Tips To Sleep (Much) Better. (Reference: Patel, S. R., et al. (2015). Association between reduced sleep and weight gain: a systematic review. Sleep, 38(9), 1161-1171.)

7. Limit alcohol consumption

Excessive alcohol consumption has been linked to negative effects on general health and wellness. Limiting alcohol intake may support overall health and contribute to a balanced lifestyle. A review of published studies explores the relationships between alcohol consumption and various aspects of health (Reference: Rehm, J., et al. (2010). Alcohol as a risk factor for type 2 diabetes: a systematic review and meta-analysis;  Reference: Anderson et al. (2023). Health and cancer risks associated with low levels of alcohol consumption, The Lancet, 8(1), E6-E7)

8. Control blood pressure

Maintaining healthy blood pressure is an important part of overall wellness. Lifestyle factors, such as regular physical activity, balanced nutrition, and maintaining a healthy weight, may support general cardiovascular function. Diets that include adequate potassium, particularly in the context of higher sodium intake, may also contribute to overall wellness. Additionally, increasing your potassium intake can improve blood pressure levels found in high sodium diets. (Reference: Chobanian, A. V., et al. (2003). The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: the JNC 7 report. Journal of the American Medical Association, 289(19), 2560-2572.)

9. Monitor cholesterol levels

Maintaining healthy cholesterol levels is an important part of overall wellness. Lifestyle factors, such as balanced nutrition and regular physical activity, may support general cardiovascular function. For those who work with a healthcare professional, monitoring cholesterol can help guide individual wellness choices. Learn more about evidence-based approaches to supporting healthy cholesterol levels (Reference: Grundy, S. M., et al. (2004). Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III guidelines. Circulation, 110(2), 227-239.)

10. Seek regular medical check-ups

Regular medical check-ups can help detect and manage risk factors for heart disease, such as high blood pressure, high cholesterol, and diabetes. These check-ups can also help monitor your overall heart health. A review of published studies found that regular medical check-ups are associated with improved risk factor management and a reduced risk of cardiovascular disease. (Reference: Anderson, R. M., et al. (2001). Cardiovascular disease risk factors present at younger ages. Circulation, 104(7), 851-855.)

Final Thoughts

Maintaining a healthy heart is critical for overall health and longevity. The tips outlined in this article, based on scientific research, can help you improve your heart health and reduce your risk of heart disease. 

It is important to remember that individual needs vary and it is best to consult a healthcare professional to determine the best approach to improving heart health and longevity. By adopting healthy habits, such as regular exercise, a healthy diet, and regular medical check-ups, you can take steps towards a healthier heart and a longer life.