The Ultimate Heart Health Checklist: 12 Habits for a Longer, Happier Life

Heart disease isn’t inevitable. With the right habits, you can protect your heart and boost your energy every day. Here’s your ultimate checklist—each step backed by science and real success stories.

1. Move every day—aim for 30 minutes of walking, cycling, or dancing.
2. Eat more plants—fill half your plate with veggies and fruits.
3. Choose whole grains over white bread and rice.
4. Limit red and processed meats.
5. Swap sugary drinks for water or tea.
6. Read food labels—watch for sodium, sugar, and trans fats.
7. Get 7-8 hours of sleep nightly.
8. Manage stress with meditation, yoga, or deep breathing.
9. Quit smoking—and avoid secondhand smoke.
10. Know your numbers: blood pressure, cholesterol, and blood sugar.
11. See your doctor for regular checkups.
12. Lean on friends and family for support.

Start with one or two habits, add more over time, and celebrate your progress.

References: CDC, American Heart Association, NHLBI 1 2 3