Five Ways To Strengthen Your Heart

By: Zain Hanna

Cardiovascular diseases are the leading cause of death in the United States. Nearly one in every three people in the United States dies from heart disease. Because the heart is the muscle that pumps blood and oxygen to every part of the body, protecting it is imperative for long-term health. Luckily, many heart problems can be reduced by changing daily lifestyle habits. The five most important ways to support cardiac health are regular exercise, a heart-healthy diet, a good night's sleep, managing stress, and abstaining from smoking.

The first way to strengthen the heart is to exercise regularly. Aiming for at least thirty to sixty minutes of activity daily can dramatically improve one’s overall health. Regular movement not only reduces the risk of heart disease but also lowers the chances of developing coronary artery disease (CAD), also known as coronary heart disease (CHD), which is a condition in which the blood vessels supplying the heart become blocked or narrowed by plaque. European researchers studying heart diseases found that “Coronary artery disease (CAD) patients who participated in exercise-based cardiac rehabilitation programmes have a 27% reduction in total mortality compared to those who received usual care” (Sanchis-Gomar et al.). This finding suggests that exercise does not merely improve the quality of life but can significantly lower the risk of death in individuals with CAD. Thus, staying active plays a major role in preventing serious and life-threatening cardiovascular outcomes by helping the heart work more efficiently.

Although exercise in general is beneficial for cardiac health, aerobic exercise appears to have the greatest impact. Aerobic exercises keep the heart rate elevated for an extended period and include walking, cycling, dancing, hiking, and much more. The same journal article explains that “Aerobic exercise has been shown to be more efficient than resistance exercise or a combined training for improving glycaemic control” (Sanchis-Gomar et al.). This is crucial because better glycemic control helps regulate blood glucose levels, reducing the risk of diabetes, which is a major contributor to heart disease. Consequently, aerobic exercise facilitates heart function both directly and indirectly by improving metabolic health. But exercise is not the only factor that contributes to a healthy heart.

The second way to improve cardiac health is by following a heart-healthy diet. Heart-friendly foods include fish, lean proteins such as chicken and tofu, extra-virgin olive oil, legumes like chickpeas and lentils, fruits, vegetables, whole grains, and nuts such as pistachios, almonds, and cashews. These foods are staples in the Mediterranean diet, a well-known regimen for its cardiovascular benefits. These benefits were demonstrated in earlier research from the Seven Countries Study conducted by Ancel Keys in 1958, revealing that “persons living in Greece who reported higher adherence to the Mediterranean dietary pattern… were found to have a significantly lower risk of CHD death with an adjusted HR of 0.67” (Diab et al.). In other words, those who adhered to the Mediterranean diet were less likely to die from coronary artery disease by 33%, compared to those in Northern Europe and the United States who had low adherence to the diet. This underlines that individuals who consistently follow a Mediterranean-style diet are healthier and are far less likely to die from cardiovascular disease. It also emphasizes how food choices matter and long-term dietary habits can strongly influence heart health and overall longevity.

The third way to build a healthier heart is to prioritize quality sleep. Sleep is when the body recovers, and the heart gets a chance to rest. Research has shown that “A poorer sleep profile (including sleep duration and sleep quality) increases the risk of coronary heart disease in adults aged 40 years or older” (Liao et al.). Along with that, in an article published by the University of Chicago Medicine, Dr. Kathleen Drinan and Dr. Phillip LoSavio explain that chronic sleep deprivation disrupts how the cardiovascular system functions and can lead to high blood pressure, increased levels of cortisol, and imbalances in appetite-regulating hormones like leptin and ghrelin (Drinan and LoSavio). These hormonal changes can cause overeating and weight gain, further increasing the risk of heart disease, coronary artery disease, and diabetes. For this reason, high-quality sleep is vital not only for daily energy but also for long-term cardiac health.

The fourth way to improve heart health is to manage stress effectively. Chronic stress places constant strain on the heart by increasing blood pressure, heart rate, and levels of stress hormones such as cortisol. Over time, this can damage blood vessels and increase the risk of heart disease. Stress management techniques like meditation, yoga, and deep breathing have been shown to benefit cardiovascular health. A clinical study on yoga therapy highlighted that a twelve-week yoga program for a randomly chosen group of sixty-five heart failure patients resulted in a “significant decrease in heart rate, blood pressure, and myocardial oxygen consumption” for them (Krishna et al.). Therefore, stress-reducing activities directly lower how hard the heart has to work to keep someone alive. This allows the heart to function more efficiently and lowers the risk of developing heart-related conditions.

The fifth way to maintain a healthy heart is to avoid smoking and tobacco use. Smoking is one of the most preventable risk factors for cardiovascular disease and significantly increases the risk of heart attacks and strokes. According to cardiovascular research, “smoking increases the risks of coronary heart disease by 30% and increases the incidence of stroke by 20-30%” (Alhindal et al.). This statistic highlights how smoking contributes to grave cardiovascular events by deteriorating the lining of arteries, promoting plaque buildup in arteries, and increasing blood clot formation, all of which raise the likelihood of serious cardiac events. Quitting smoking, even later in life, is one of the most powerful steps a person can take to improve their cardiac health.

Altogether, heart health is built through consistent lifestyle choices that work together, not just one habit alone. Exercise strengthens the heart and lowers the risk of fatal outcomes. A heart-healthy diet supports healthy blood vessels and reduces the chance of developing coronary heart disease. Quality sleep allows the cardiovascular system to recover, while stress management lowers strain on the heart by reducing blood pressure. Finally, avoiding smoking and tobacco protects arteries from damage and lowers the risk of heart attack and stroke. These five factors combined create a strong foundation for long-term cardiac wellness and the prevention of cardiovascular diseases. Protecting the heart is about making healthier choices every day to keep the body and heart working at their full potential.

Works Cited

Alhindal, Mishary, et al. “Impact of smoking on cardiovascular health: Mechanisms, epidemiology and specific concerns regarding congenital heart disease.” International Journal of Cardiology Congenital Heart Disease, vol. 20, no. 100581, 2025, pp. 1-5. ScienceDirect, https://www.sciencedirect.com/science/article/pii/S2666668525000175?via%3Dihub.

Diab, Alaa, et al. A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now?, 21 April 2023, https://pmc.ncbi.nlm.nih.gov/articles/PMC10128075/. Accessed 30 December 2025.

Drinan, Kathleen, and Phillip LoSavio. “Sleep Prevention and Heart Disease: Everything You Need to Know.” UChicago Medicine, 10 January 2024, https://www.uchicagomedicine.org/forefront/heart-and-vascular-articles/how-sleep-deprivation-and-sleep-apnea-impact-heart-health. Accessed 31 December 2025.

Krishna, Bandi Hari, et al. “Effect of Yoga Therapy on Heart Rate, Blood Pressure, and Cardiac Autonomic Function in Heart Failure.” Journal of clinical and diagnostic research: JCDR, vol. 8, no. 1, 2014, pp. 6-14, https://pmc.ncbi.nlm.nih.gov/articles/PMC3939525/#sec4.

Lao, Xiang Qian, et al. “Sleep Quality, Sleep Duration, and the Risk of Coronary Heart Disease: A Prospective Cohort Study With 60,586 Adults.” Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine, vol. 14, no. 1, 2018, pp. 109-117, https://pmc.ncbi.nlm.nih.gov/articles/PMC5734879/#sec15.

Sanchis-Gomar, Fabian, et al. “Exercise effects on cardiovascular disease: from basic aspects to clinical evidence.” Cardiovascular Research, vol. 118, no. 10, 2022, pp. 2253-2266. Oxford Academic, https://doi.org/10.1093/cvr/cvab272.