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By making small changes today, you can help avoid heart problems down the road. The same habits that help keep your heart strong also reduce your risk for other conditions! Check out the helpful tips and free resources below!

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Know your numbers

Get regular screenings with your doctor to keep tabs on your blood pressure and body mass index (BMI). Blood pressure over 120/80 and BMI of 25 or higher are both linked to increased risk for heart disease and stroke.1

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Stand up for your health

The more you sit, the higher your risk for heart problems. Try standing when you’d normally sit, like when you’re on the phone or watching TV. Or try setting a reminder on your phone to get up and move once an hour.

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Get moving

Inactive people are nearly twice as likely to develop heart disease as people who exercise. Even simple things like taking a walk or taking the stairs instead of the elevator can help.

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Go fish

Just one serving per week of salmon, mackerel, or anchovies can make a heart-healthy difference.

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Get the facts on fats

Some fats are healthier than others. Unsaturated fats like olive oil and avocado are considered superfoods you should eat often. However, you should limit saturated fats, which can be found in butter and red meat, for example. Avoid trans fats altogether. Those can be found in many processed foods like crackers, cookies, and even some microwave popcorn. (Look out for “partially hydrogenated oils” in the ingredients.)

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Eat heart-healthy foods

  • Are you eating enough folate? Find it in asparagus, sprouts, and chickpeas.
  • Try increasing soluble fiber by eating oats, beans, and apples.
  • Add potassium with potatoes, bananas, and squash.

Free wellness resources

Want some support in making a healthy lifestyle change? Kaiser Permanente members have access to two great, no-cost resources to help you:

  • manage your weight
  • quit tobacco
  • reduce stress
  • increase activity
  • eat healthier

Coaching by Phone

Partner with a wellness coach to create a customized plan that outlines small, easy steps that you can take to make healthy changes. Schedule phone sessions at times that work for you, in English and Spanish. No referral is needed.2

Call us at 1-866-862-4295
Monday – Friday, 10 a.m. to 10 p.m. Eastern Time

Online Programs

Personalized, online programs can help you create an action plan to reach your health goals. First, take a short Total Health Assessment. Based on your results, you’ll find advice, encouragement, and tools that can help you make healthier lifestyle choices. Visit

Learn more at

1 American Heart Association
2 Information relating to the coaching sessions you receive may be included in your electronic health record and accessible by your Kaiser Permanente care team. This means that your wellness coach, your physician, and your entire health care team can communicate to provide coordinated care.