Try These Healthy Habits to Support Your Heart

Try These Healthy Habits to Support Your Heart

Last Updated: May 22, 2026

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Written by Janette Mason, CNP

February is Heart Health Month, so we’re sharing tried-and-true practices, backed by research, to help support your heart.

Heart health is important 365 days a year, so be sure to save and share this article for yourself and your loved ones.

Did you know that heart failure is a leading cause of morbidity, hospitalization, and mortality in older adults?1 Nonpharmacologic strategies, such as dietary guidelines and physical activity, are being heavily researched.

Although balance should always be part of life, this is our go-to list of heart-health foods to enjoy, as well as foods that are better limited or consumed in moderation.2,3

Heart-healthy foods to enjoy and foods to limit or avoid
Food Category Foods to Enjoy Foods to Limit or Avoid
Fruits & Vegetables
  • Fresh or frozen vegetables and fruits
  • Low-sodium canned vegetables
  • Canned fruit packed in juice or water
  • Vegetables with creamy sauces
  • Fried or breaded vegetables
  • Canned fruit packed in heavy syrup
  • Frozen fruit with added sugar
Grains
  • Whole grains such as brown rice, barley, and buckwheat
  • Whole-grain pasta
  • Steel-cut or regular oatmeal
  • White refined flour
  • White bread
  • Quick breads
  • Cakes
Fats
  • Nuts and seeds
  • Avocados
  • Olive oil
  • Hydrogenated margarine and shortening
  • Palm, cottonseed, and palm-kernel oils
Protein
  • Eggs
  • Fish, especially fatty, cold-water fish such as salmon
  • Legumes
  • Soybeans and soy products, such as tofu
  • Lean ground meats
  • Fatty and marbled meats
  • Spareribs
  • Hot dogs and sausages
  • Bacon
  • Fried or breaded meats

Consuming foods as close to their original form as possible is a good guideline to follow. Balance is key and applies to other heart-healthy activities, too.

Exercise is important for heart health. It helps strengthen muscles, including your heart. Whether you enjoy running, cycling, or weightlifting, each can offer benefits.5

In addition to exercise, stress-releasing techniques can support a balanced approach to heart health. Stress, both physical and mental, can put strain on your heart.6

  • Mindfulness7: Taking a few moments to breathe and be present can help support resilience to stress.
  • Spending time in nature8: Time outdoors can help slow the stress response and support rest.
  • Prioritizing good sleep9: Sleep hygiene and a consistent sleep routine can help support adequate rest.

Sources

  1. Butrous H.Hummel S.L. Heart Failure in Older Adults.Can J Cardiol.2016; 32: 1140-1147https://doi.org/10.1016/j.cjca.2016.05.005
  2. Lichtenstein AH, et al. Diet and lifestyle recommendations revision 2006: A scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82.
  3. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 9, 2015.
  4. Cleveland Clinic, 12 Heart Healthy Foods to Include in your Diet, Nutrition, July 12th 2019, Accessed January 10, 2021, At: https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/
  5. Hopkins Medicine, 7 Heart Benefits of Exercise, Accessed January 10, 2021, At: https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise#:~:text=Exercise%20helps%20strengthen%20muscles.,considered%20best%20for%20heart%20health.
  6. Medina-Inojosa, J. R., Vinnakota, S., Garcia, M., Arciniegas Calle, M., Mulvagh, S. L., Lopez-Jimenez, F., & Bhagra, A. (2019). Role of Stress and Psychosocial Determinants on Women's Cardiovascular Risk and Disease Development. Journal of women's health (2002), 28(4), 483–489. https://doi.org/10.1089/jwh.2018.7035
  7. Matousek, R. H., Dobkin, P. L., & Pruessner, J. (2010). Cortisol as a marker for improvement in mindfulness-based stress reduction. Complementary therapies in clinical practice, 16(1), 13–19. https://doi.org/10.1016/j.ctcp.2009.06.004
  8. Berto R. (2014). The role of nature in coping with psycho-physiological stress: a literature review on restorativeness. Behavioral sciences (Basel, Switzerland), 4(4), 394–409. https://doi.org/10.3390/bs4040394
  9. Covassin, N., & Singh, P. (2016). Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep medicine clinics, 11(1), 81–89. https://doi.org/10.1016/j.jsmc.2015.10.007

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