Heart Health Tips
Small steps. Real difference.
You don’t have to change everything at once. Pick one tip from this page and start today. Then add another next week.
In the kitchen
Heart-healthy food doesn’t have to be bland, and it doesn’t mean giving up the food you love. Small swaps add up.
Season with flavor, not just salt
Try garlic, onion, smoked paprika, lemon, and herbs. Build flavor first, then taste before you reach for the salt shaker.
Why it matters: less salt helps keep blood pressure down.
Bake, grill, or air-fry instead of deep-fry
Chicken, fish, even greens — most fried favorites work in the oven or air fryer with crispy results.
Why it matters: less fried food is easier on your heart and arteries.
Rinse canned vegetables and beans
A quick rinse under the faucet washes away a lot of the added salt. Or look for cans marked “no salt added.”
Why it matters: canned foods can be very high in hidden salt.
Make water your everyday drink
Keep a pitcher in the fridge. Add lemon, cucumber, or mint if plain water feels boring. Save sodas and sweet tea for sometimes, not every day.
Why it matters: sugary drinks are one of the biggest sources of added sugar.
Add one vegetable to every dinner
Fresh, frozen, or canned (rinsed) — they all count. Frozen vegetables are just as good for you and won’t go bad.
Why it matters: vegetables protect your heart, and frozen ones save money.
Smoke turkey instead of pork in your greens
Smoked turkey gives collard greens and beans that deep flavor with less of the salt and fat of ham hocks or fatback.
Why it matters: same tradition, same flavor, kinder to your heart.
Moving your body
You don’t need a gym. You need about 2½ hours a week of movement that gets your heart going — about 20 minutes a day.
Walk after dinner
Even 10 to 15 minutes counts. Invite somebody — a spouse, a kid, a neighbor. It’s good for the heart and good for the relationship.
Make it part of what you already do
Park a little farther away. Take the stairs when you can. March in place during TV commercials. Movement counts wherever you find it.
Move with your church family
Walking groups, praise dance, choir rehearsal on your feet — moving together helps people stick with it.
Start where you are
If you haven’t been active in a while, start with 5 minutes and build up. Something is always better than nothing.
Rest and stress
Your heart works hard all day. Sleep and calm give it time to recover.
Aim for 7 to 9 hours of sleep
Try to go to bed and wake up around the same time, even on weekends. Put the phone down 30 minutes before bed.
Move to manage stress
A walk, stretching, working in the yard — regular movement softens the toll stress takes on your body.
Take a real breath
When the day gets heavy: breathe in slowly for 4 counts, out for 6. Do it five times. It tells your body it’s safe to settle down.
Stay connected
Time with people who love you is good medicine. Don’t carry heavy seasons alone.
Know your numbers
Four numbers tell you a lot about your heart. You don’t have to remember them all — just ask, write them down, and keep them somewhere safe.
Blood pressure
Healthy is under 120/80. Many pharmacies and churches offer free checks — no appointment needed.
Cholesterol
A simple blood test at your doctor’s office. Ask what your numbers are and what they mean for you.
Blood sugar
High blood sugar can damage your heart quietly over years. Ask your doctor when you should be checked.
Lp(a) — the one you have to ask for
It’s not in the regular cholesterol test. Say: “I’d like to get my Lp(a) checked.” One test, once in your life.
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