5 Surprising Ways to Improve Your Heart Health

Believe it or not, maintaining good oral hygiene can benefit not only your smile and confidence, but also your heart health. Some studies have shown that poor oral health can lead to gum disease, which has been linked to heart disease.₁ One reason for this is that gum disease can cause inflammation throughout the body, which can result in arterial damage and increased risk of heart disease. While more research is still needed, it seems that getting regular dental check-ups, brushing and flossing daily, and avoiding tobacco can all help keep your teeth, gums, and (consequently) your heart healthy.

Getting good quality sleep is essential for good heart health. In fact, poor sleep quality and sleep deprivation have been linked to a higher risk of heart disease, stroke, and diabetes.₂ Unfortunately, the blue light that’s emitted from screens can alter the production of melatonin, a hormone that regulates sleep. Because of this, limiting screen time before bed can help to improve sleep quality and lower your risk of heart disease. By turning all screens off at least an hour (ideally two) before bed and creating a relaxing bedtime routine, you’re increasing your odds of getting a good night’s sleep, which in turn can improve your heart health.

Helpful Hint: Need a little encouragement? Enroll in the “No blue light before sleep” habit in your Cardiogram app.

A plant-based whole foods diet, which is rich in fruits, vegetables, whole grains, and legumes, can also lower your risk of cardiovascular disease. Plant-based foods are packed with nutrients, antioxidants, and fiber, all of which promote heart health. How? By reducing inflammation, lowering blood pressure, and improving cholesterol levels. In fact, studies have shown that those who follow a plant-based diet have a 25% lower risk of developing heart disease than those who don't.₃ Those stats are no small potatoes!

You likely already know that stress can take a toll on your heart health. So, it should come as no surprise that lowering stress levels can have the opposite effect. Stress, when experienced chronically, can cause high blood pressure, inflammation, and arterial damage. On the other hand, stress-reducing techniques like meditation, deep breathing, and yoga can help lower your stress levels and improve your overall heart health. In fact, studies have shown that on its own, regular meditation can lower blood pressure, improve cholesterol levels, and reduce inflammation in the body.₄

Helpful Hint: Need a little encouragement? Enroll in the “Meditation” habit in your Cardiogram app.

It may seem too simple, but taking regular walks is a powerful and transformative tool that, for many of us, is readily at our disposal. Daily walks can lower your risk of heart disease by reducing blood pressure, improving cholesterol levels, and promoting weight loss.₅ Additionally, walking outdoors can also help to improve your mood and, by increasing exposure to sunlight which can boost vitamin D levels, you lower your risk of heart disease even further.

Ultimately, taking care of your heart can lead to a healthier and happier life. Which you deserve! Thankfully, improving your heart health doesn’t have to be complicated. By incorporating any (or all) of these five simple lifestyle changes into your daily routine, you can start improving your heart health and reducing your risk of heart disease today.