Your heart works tirelessly to keep you moving and thriving — but how often do you think about its health? More than 120 million U.S. adults live with some form of cardiovascular disease, and heart disease remains the leading cause of death in the United States, according to the American Heart Association.
“The good news is you can significantly reduce your risk by changing daily habits,” said Dr. Nina Birnbaum, medical director of Health Transformation at Blue Shield of California. “By incorporating movement, eating mindfully, managing stress and keeping tabs on your health metrics, you can give your heart the care it deserves.”
Dr. Birnbaum shares five ways to support a stronger, healthier heart:
Move more
Physical activity is one of the best ways to strengthen your heart. Regular exercise improves blood circulation, regulates blood sugar and reduces stress. Aim for at least 150 minutes of moderate-intensity activity per week. “Small changes can add up,” said Dr. Birnbaum. “Take the stairs, park farther from the store or go for a brisk 10-minute walk after meals.”
Nina Birnbaum, Blue Shield of California
Eat for heart health
A heart-healthy diet doesn’t have to be complicated. Focus on whole, minimally processed foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats like those found in nuts, seeds and olives. Aim to fill your plate — and your shopping cart — at least half full with colorful vegetables, one-quarter with lean protein, and the remaining quarter with whole grains.
When shopping, you can start simply by challenging yourself to try one new vegetable, whole grain or bean each week. Or become a “food detective” by reading ingredient labels and choosing items low in added sugars, sodium and fats. A good rule of thumb from Dr. Birnbaum: “If the ingredient list includes chemical names that are hard to pronounce, it’s often a sign that the food is highly processed and not the best choice for your heart. Instead, seek out fresh ingredients, herbs and spices to create flavorful meals that love your heart back.”
Manage stress
Chronic stress can take a toll on your heart by increasing blood pressure, heart rate and even inflammation. Knowing your own stressors and making small changes in your daily routine — like sticking to a regular bedtime or making time to call friends — can help.
“Find what works for you. Whether it’s connecting with people you love, mindfulness meditation, nature walks or simply taking a few deep breaths during a busy day — incorporating these practices can make a big difference,” said Dr. Birnbaum. If these small changes don’t help, consider talking to your doctor about additional mental health supports to manage stress effectively.
Know your numbers
“Monitoring your health metrics empowers you to take control of your health,” said Dr. Birnbaum. “It’s like having a dashboard for your body — and your primary care clinician can be your co-pilot to help you take action.”
Here are the key numbers to track:
- Blood pressure: Normal blood pressure is 120/80. High blood pressure, or hypertension, puts extra strain on your heart and arteries. Get it checked at least once a year during your annual checkup — or more often if you’re at risk.
- Weight and fat distribution: Talk to your doctor about how to best think about your weight. While both weight and body mass index (BMI) alone may not be enough to guide treatment, most clinicians still recommend measuring these metrics as part of comprehensive clinical information. In some situations, numbers like waist circumference can also add helpful data.
- Cholesterol: Getting your cholesterol checked is a great opportunity to go over your numbers and plan with your primary care clinician, since guidelines for specific numbers can change year to year. Getting your blood drawn for a cholesterol check every 4-6 years is recommended, or more frequently based on your doctor’s advice.
Turn to Blue Shield to support your heart health
“Preventive care is essential for a healthy heart. In addition to improving your daily habits, your annual checkup is one of the best ways to stay ahead of heart health issues,” said Dr. Birnbaum. She encourages Blue Shield members to review their coverage of preventive services under their health plan, covered at no-cost in many cases. Members can also access personalized support through programs like Blue Shield’s digital lifestyle platform Wellvolution, which offers resources for healthy living, stress management and weight loss.
“Caring for your heart doesn’t require drastic changes — just thoughtful, consistent steps toward healthier living,” said Dr. Birnbaum. “Start today, and each choice you make can help strengthen your most vital muscle.”
For more on lifestyle programs offered by Blue Shield, available at no cost to most members, visit Wellvolution. For more on Blue Shield’s preventive care resources, visit the Blue Shield of California website.
link
