Your heart - even when you're not thinking about it, is working hard to keep you living and breathing. It has an essential role in overall health, and is undoubtedly the most important muscle in your body.

While you may not think about your heart on a second-to-second basis, it's important to keep it healthy and functioning properly. Here are five things you can do to keep your heart functioning optimally.
 

1) GET YOUR MUSCLES MOVING

We've all heard that movement and physical activity is great for our health. But did you know certain types of exercise can actually offer more benefits to your heart than others? That's right, there are types of physical activity that are thought to specifically promote heart health, backed by a growing body of scientific study. Strength training in particular has become a particular area of interest for researchers, who continue to discover more evidence that it may be superior to endurance training in supporting certain aspects of cardiovascular wellbeing.

Multiple studies have found an inverse relationship between the two, and cite weight training and resistance work as more effective than endurance training in lowering arterial heart tissue fat levels. This form of activity is also thought to extend life span, which goes hand in hand with maintaining a healthy heart.
 

2) EAT HEALTHY FATS

Healthy fats are a pivotal component of heart health. We've known this for a while, with research dating back decades. Yet for many, the concept of healthy fats still remains misunderstood. This likely stems from the fact that not all fats are created equal.

Fats like Omega-3 fatty acids, monounsaturated fats and polyunsaturated fats actually help to protect the heart. How? These fats interact on a chemical level with your body to do things like lower bad LDL cholesterol levels, while increasing levels of good HDL. This helps to improve your overall internal health, as well as lowers your risk of developing heart disease and stroke.

You can find healthy fats in a variety of foods, including fish, nuts, seeds, avocados, and olive oil. They’re also attainable through supplements, if nutrient testing finds you deficient.

Alternatively, unhealthy fats are those that are damaging to the body and create a rather inverse effect on health. They include things like saturated and trans fats, which have been linked to heart disease, obesity and diabetes, among other conditions.

It is important to monitor your intake of these fats, as they can have a significant impact on your overall health. Saturated fats are found in animal products like red meat, butter, and cheese. Trans fats, on the other hand, are often found in processed foods and baked goods. You'll also want to avoid vegetable oils that contain pro-inflammatory fatty acids such as soybean, corn, canola, peanut, sesame and mazola.
 

3) PRIORITIZE SLEEP

The importance of a good night’s sleep can’t be overstated, connected to almost every aspect of your overall health, and is no exception when it comes to your heart. 

When your body doesn’t get the rest it requires to replenish and refuel, it goes into "fight or flight" mode. This means that your sympathetic nervous system is activated and stress hormones like cortisol are released. Both of these can have negative effects on your heart health, especially if your body is in a constant state of stress.

Cortisol, for example, is linked to high blood pressure and can contribute to atherosclerosis (the hardening and narrowing of your arteries).  It can also make you more likely to develop diabetes, which is another risk factor for heart disease. In addition, sleep deprivation has been shown to increase levels of inflammation in the body.

On the other hand, when you get enough sleep, your body is able to repair itself and reduce inflammation. This helps to protect your heart and keep it healthy.
 

4) REDUCE STRESS

Stress reduction is one of the most single impactful things you can do in improving the health of your heart. Linked to your nervous system, stress can have a direct effect on your heart health by raising blood pressure and contributing to inflammation.

It has a particular influence on your adrenal glands, which are key in regulating blood pressure. Your adrenals relax and constrict your arteries on a moment to moment basis through periods of standing and laying down. They relax when your head is level with your heart, and constrict when your head is above your heart. This system is what regulates blood pressure throughout the day. However, when you're stressed, your adrenals go into overdrive and constrict your arteries more than they should be. This causes increased blood pressure and pulse rate, which when sustained over time, can lead to heart problems.

In addition, when you're stressed, you're more likely to make unhealthy choices like smoking, drinking alcohol, eating processed foods and avoiding exercise, all of which can have a negative impact on your heart health.

So, it's important to find ways to reduce stress in your life. This could include activities like yoga, meditation, deep breathing exercises, and spending time in nature.
 

5) PRACTICE GOOD DENTAL HYGIENE

While it may not seem like it, your oral health is very much connected to the wellbeing of the rest of your body.  In fact, there is a growing body of evidence that suggests that poor dental hygiene can lead to heart disease.

One way this happens is through inflammation. Bacteria in your mouth can enter your bloodstream and cause inflammation throughout your body. This inflammation can damage your arteries and lead to heart disease.

Another way poor oral hygiene can affect your heart is through the build-up of plaque. Plaque is a sticky substance that consists of food debris, bacteria, and saliva. If it isn't removed, it can harden and turn into tartar. Tartar can then lead to gum disease, which is another condition that has been linked to heart disease.

So, how can you keep your mouth healthy and reduce your risk of heart disease? It's simple – brush and floss your teeth every day, and see your dentist for regular check-ups and cleanings.


The heart is an invaluable organ to the body, and it's important to take care of yours in order to stay healthy and happy. Some of the best ways to do this are by eating a healthy diet, exercising regularly, getting enough sleep, reducing stress, and practicing good dental hygiene. By taking these steps, you can make sure that both you and your cardiovascular system are at its best.