One person dies every 34 seconds in the US from heart disease.

Here are 20 ways you can improve your heart health and beat the odds:

Eat a balanced diet rich in essential nutrients for optimal heart health and overall well-being.

Obesity is one of the leading causes of heart disease. Maintain a healthy weight to reduce strain on the heart and lower the risk of developing heart disease.

Exercise regularly (at least 150 minutes per week) to strengthen your heart, improve circulation, and lower blood pressure.

Manage stress with relaxation techniques like yoga or meditation, lowering cortisol levels for better heart health.

Get 8 hours of sleep every day. Sleep deprivation increases stress levels and puts unnecessary strain on your heart.

Limit alcohol intake. Not enough people talk about the ways alcohol increases blood pressure and leads to weight gain.

Stop smoking. It’s literally poison for your body, as it damages blood vessels and increases the risk of atherosclerosis.

Monitor blood pressure regularly for early intervention. Remember: if it’s being measured, it can be managed.

Control cholesterol levels with a heart-healthy diet and check-ups, maintaining healthy blood vessels and preventing plaque buildup.

Replace saturated fats with healthier unsaturated fats to reduce cholesterol. Good sources of healthy fats are avocados, tuna, and salmon.

Reduce sodium intake (<2300 mg/day) to prevent high blood pressure, a major risk factor for heart disease.

Stop drinking your calories. On average, Americans drink up to 22% of their daily calories, leading to insulin resistance and diabetes.

Spend more time outside. Take a 30-minute walk every day to get more vitamin D, lower your stress levels, and improve your circulation.

Avoid processed foods. The modern diet is full of junk that’s slowly taking years off your life. Eat a diet of whole foods, protein, and fiber.

Get regular check-ups for early detection and treatment of potential heart issues, preventing more serious problems.

Stay hydrated. Water is critical to supporting overall health, including optimal heart function and circulation.

Increase fiber intake (25-30g/day) to lower cholesterol levels, maintain a healthy weight, and improve digestion.

Monitor caffeine intake (<400mg/day) to prevent potential adverse effects on heart rate and blood pressure.

Eat a high-protein diet. As a general rule of thumb, eat 1g of protein for every pound of body weight.

Set SMART health goals for accountability and motivation, making it easier to achieve and maintain heart-healthy habits:

Specific
Measurable
Attainable
Relevant
Time-bound

Heart disease is the leading cause of death in the United States.

Take advantage of these tips to protect your heart health and live a long, healthy life!

For more insights on how to optimize your health and performance, follow me @johnnyxbrown!