12 Essential Heart Health Lifestyle Changes That Protect Your Heart

4. Monitor and Control Blood Pressure

High blood pressure often has no symptoms but dramatically raises the risk of heart attack and stroke. Current guidance often uses a target below 120/80 mmHg for optimal health, with individual targets set by clinicians (Hartford Hospital). Start by getting a reliable home blood pressure cuff and tracking readings at different times of day for a week to share with your clinician. Lifestyle steps matter: reduce salt intake by limiting pickles and packaged snacks, increase potassium-rich foods like bananas and spinach, maintain weight, and stay active. Stress management techniques and better sleep also help lower readings. If lifestyle changes aren’t enough, medications prescribed by a doctor are effective and safe when taken as directed. Regular checks—at home and during clinic visits—help tailor treatment and avoid uncontrolled readings. For older adults, work with your clinician to set the right target, since goals can differ with age and health conditions.