Taking steps to improve your heart health can powerfully impact your overall well-being. The good news is that small, consistent changes can make a big difference.

• Adopt a heart-healthy diet: Focus on fruits, vegetables, whole grains, lean proteins and healthy fats like fish or nuts. Reduce salt, sugar and saturated fat intake to protect your heart.
• Get regular checkups: Work with your doctor to monitor blood pressure, cholesterol and other key indicators of heart health.
• Manage stress: Incorporate relaxation techniques like yoga, deep breathing or meditation into your routine to support your heart and mental health.
• Quit smoking: If you smoke, quitting is one of the best ways to improve your heart health and reduce risks.
• Stay active: Aim for at least 30 minutes of moderate exercise, like walking or cycling, most days of the week. To make this habit sustainable, find activities you enjoy.

If you have risk factors like high cholesterol, high blood pressure or diabetes, you can still take healthy steps to protect your heart:

• Avoid smoking and excessive alcohol intake: These habits can amplify risks but are reversible with changes.
• Eat healthily: Stick to heart-healthy foods that support your heart and limit processed foods.
• Follow your doctor’s advice: Take prescribed medications and attend follow-ups regularly.
• Maintain a healthy weight: Even small amounts of weight loss can improve your heart health.
• Stay physically active: Regular physical activity helps manage weight, blood sugar and blood pressure.

By being proactive and making healthy choices, you can reduce your risk of heart disease and lead a healthy life.

Recognizing the early signs of heart disease can be lifesaving. One of the most common symptoms is chest discomfort, which may feel like pressure, tightness or pain, particularly during physical activity or stress. Some people also experience shortness of breath, making it difficult to perform regular tasks or rest comfortably.

Swelling in the legs, ankles or feet might indicate poor circulation, while unusual fluttering or racing sensations in your chest, known as palpitations, could point to an irregular heartbeat. If you notice these symptoms, it's important that you seek medical attention immediately.

Heart disease affects both women and men, but the risks and symptoms can vary. Women are more likely to experience subtle symptoms, such as fatigue, nausea or pain in the jaw or back, making it crucial to stay attuned to less obvious warning signs. Hormonal changes, such as those during menopause, can increase a woman’s risk of heart disease, so practicing preventive measures earlier in life is important.

Men often exhibit more typical symptoms like chest pain or discomfort. They also tend to develop heart disease at a younger age than women. Lifestyle factors such as poor diet, smoking and stress play significant roles in increasing men’s risk of heart problems.

Understanding personal risks, recognizing symptoms and committing to a healthy lifestyle are vital for both women and men. By working with your health care provider, you can take control of your heart health and reduce risks, paving the way for a healthier future.

You don’t have to wait for symptoms to appear to prioritize your heart health. You can start now by prioritizing routine checkups that monitor your blood pressure, cholesterol and blood sugar levels. If you develop symptoms such as chest pain, shortness of breath or unexplained fatigue, it’s important to see a doctor right away.

Your weight-loss team will help put together a personalized exercise plan to help you burn calories and build muscle, both of which will help you lose weight and keep it off.

Medical weight-loss services are noninvasive and focus more on changing a person’s lifestyle and behaviors, such as nutrition counseling, therapy, exercise plans, support groups and weight-loss medications.

Rather, it’s fully focused on helping you lose weight by eating the right whole foods, limiting processed and sugary foods and drinks and making sure you get the proper amount of daily vitamins and minerals. While your nutrition plan may be a bit different from what you’re used to, once you start seeing results — and realize how delicious it is — you won’t find it restricting.