Back to Top Skip to main content Skip to sub-navigation

10 ways to support holistic heart health

Image of picture of a heart running on the treadmill with the words "healthy heart for body and soul. ten ways to support holistic heart health". February is Heart Health Month. Your heart is integral to your overall wellness, and vice versa. Learn more about 10 holistic heart health tips.

Recommended Content:

Heart Health | Medical and Dental Preventive Care Fitness | Total Force Fitness | Heart Health Toolkit | Heart Health Toolkit

Heart disease has long been the No. 1 cause of death among adults in the United States. Research has shown that current and former service members are at greater risk for heart disease and heart attack than the civilian population as well.

WHAT ARE THE RISKS OF HEART DISEASE?

Coronary heart disease, or when the arteries that supply blood to the heart narrow or become blocked, is the most common type of heart disease. The loss of blood flow to the heart can lead to a heart attack.

WHERE DOES HEART DISEASE COME FROM?

Some risk factors for heart disease are genetic—including your sex, family history, and race or ethnicity—and some lifestyle-based, including stress, smoking, diet, exercise, and sleep habits. While you can’t change your genetics, the choices you make as part of living a healthy lifestyle keep can keep your heart healthy.

HEAR FROM THE EXPERTS

Below are 10 Total Force Fitness heart health suggestions from the medical experts at the Human Performance Resources by CHAMP, part of at the Uniformed Services University of the Health Sciences. Their team of scientists, specialists, and support staff translate research into evidence-based resources to help Warfighters and their families achieve total fitness and optimize performance.

1. Get moving. According to Dr. Jonathan Scott, an assistant professor in the department of Military and Emergency Medicine at the Uniformed Services University one of the simplest ways to improve your heart health is to get at least 30 minutes of moderate- to vigorous-intensity activity at least five days a week. This can ward off other risks for heart disease such as high blood pressure, high levels of “bad” cholesterol, or excess weight. “Importantly, 30 minutes of activity does not have to be done all at once,” said Dr. Scott. “You can break this up into 10 minute chucks, such as taking a 10 minute walk after meals.”

2. Make healthy food choices. Aim for a diet made up of colorful fruits, vegetables, whole grains, and lean proteins. Try tracking your food choices to notice your calories in (what you eat and drink) and calories out (energy used during physical activity and metabolic processes such as breathing and digestion). Dr. Scott recommends “When it comes to making healthy food choices, think about what you can add to your diet rather than what you have to cut out. It could be as simple as trying one new vegetable this week or adding 1 piece of fruit to your daily routine.

3. Know your family’s medical history. Awareness of your family’s health history can help you take preventative steps and get ahead of heart disease before it becomes an issue. Ask family members about their health and discuss your risks with your healthcare provider.

4. Get enough sleep. Adults who get less than 7 hours of sleep per night are more likely to have health problems, including high blood pressure, which is a leading risk factor for heart disease and heart attack. (Nearly 50% of those who have served in the military report not getting enough sleep, compared to 36% for civilians.)

5. Keep cholesterol under control. Your food choices can affect your cholesterol and triglycerides, which are waxy substances in the bloodstream that can clog arteries and increase your risk of heart disease. AHA suggests adults ages 20 and older get their cholesterol levels checked every 4 to 6 years.

6. Manage diabetes. High glucose levels in your blood can damage blood vessels and the nerves that control your heart. If you have diabetes, knowing your diabetes ABCs can help you take control of your blood sugar, blood pressure, and cholesterol.

7. Monitor your mental health. Although the link between stress and heart disease isn’t clear, chronic stress might cause people to cope in unhealthy ways such as smoking, drinking too much, or overeating. Stress also might raise your blood pressure, a known risk factor for heart disease. So, make stress your ally to manage it effectively. Depression symptoms might worsen cardiovascular health too, especially if you eat unhealthy foods or live a sedentary lifestyle. Keep in mind help is available, and mental fitness could improve your heart health.

8. Quit smoking, or never start. Smoking is a major risk factor for heart disease. The good news is that your risk for heart disease greatly lowers after 1 year of quitting smoking. Think about why you smoke and why you haven’t quit, and then take steps to shake the habit once and for all.

9. Drink alcohol in moderation. The American Heart Association (AHA) suggests 1–2 drinks per day for men and 1 drink per day for women. Drinking too much alcohol raises the levels of triglycerides (a type of fat) in your blood, which can contribute to heart disease. While you might have heard some alcohol (for example, red wine) can be good for you, the research is still mixed. If you don’t already drink alcohol, AHA suggests skipping it entirely to keep your heart healthy, so get good at sticking to “no.”

10. Be aware of your blood pressure. High blood pressure or hypertension can lead to heart attacks or stroke. Get your blood pressure taken at your yearly physical and know what the numbers mean.

When it comes to heart disease, there are some risk factors you can’t change. But with healthy lifestyle choices and a Total Force Fitness approach, you can lower your risk of developing heart disease and keep your heart healthy and happy.

You also may be interested in...

Chlamydia is the Military's Most Common Sexually Transmitted Infection

Article
6/21/2022
Chlamydia is the most common sexually transmitted infection in the U.S., and most people who have it don’t know it. You may be able to get STI testing and treatment at your local community health clinic. In the photo, a service member at Naval Medical Center Camp LeJeune Community Health Clinic gets tested for STIs.  (Photo: Naval Medical Center Camp LeJeune Public Affairs)

Rates for Chlamydia have been rising in recent years. Chlamydia can cause permanent damage that can make it difficult or impossible for women to get pregnant. It often shows no symptoms at all but in some cases, it can cause a burning sensation when peeing in both men and women.

Recommended Content:

Health Readiness | Medical and Dental Preventive Care Fitness | Sexually Transmitted Infection Prevention

Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

Article
6/16/2022
Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

“When we deploy, our lives become simpler, while theirs become more complex: In addition to missing their husband and father, they are missing someone who should be helping to shoulder the burden that military life places on kids.”

Recommended Content:

Total Force Fitness

Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

Photo
6/16/2022
Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

An experienced military dad offers advice to new service members beginning their parenting journey.

Recommended Content:

Total Force Fitness

Doctors Recommend Sunscreen for All Skin Complexions

Article
6/13/2022
The dangers of too much sunlight – from sunspots to skin cancer – are real risks for everyone regardless of skin complexion, doctors say.

The dangers of too much sunlight – from sunspots to skin cancer – are real risks for everyone regardless of skin complexion, doctors say.

Recommended Content:

Medical and Dental Preventive Care Fitness | Summer Safety

For Sexually Transmitted Infections, Young People are at Higher Risk

Article
6/13/2022
Protect yourself in the war against sexually transmitted infections. If you have questions about where to find free condoms, STI testing, or treatment, contact your health care provider or local installation clinic.

Every year, thousands of service members are diagnosed with at least one sexually transmitted infection. Topping the list of the most common are chlamydia, gonorrhea, and genital herpes, military health data shows.

Recommended Content:

Sexually Transmitted Infection Prevention | Medical and Dental Preventive Care Fitness | Men's Health | Women's Health

Tips for Military Parents Planning PCS Moves with Children

Article
6/2/2022
Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet, there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Recommended Content:

Health Readiness | Total Force Fitness

Could a Therapy Dog Help with Your Dental Anxiety?

Article
6/2/2022
Air Force Brig. Gen. Goldie, a facility therapy dog at Walter Reed National Military Medical Center, helps reduce anxiety in a patient with complex dental conditions that require multiple appointments. The use of therapy dogs is part of an ongoing study with these patients.

A first-of-its-kind study at Walter Reed National Military Medical Center is researching whether using facility therapy dogs in dentists’ offices could reduce patient anxiety and improve outcomes for military dental treatment programs.

Recommended Content:

Health Readiness | Total Force Fitness

Men's Health Month - Taking Charge

Infographic
6/1/2022
Men's Health Month - Taking Charge

June is #MensHealthMonth. Your strength is rooted in your health and well-being, so #BeStrong and make sure you’re staying up to date on all health screenings and tests. www.health.mil/menshealth

Recommended Content:

June | Medical and Dental Preventive Care Fitness | Men's Health

PTSD Awareness Month - Treatment Works

Infographic
6/1/2022
PTSD Awareness Month - Treatment Works

Experiencing #PTSD can make one feel hopeless. Fortunately, there are strategies and treatments that WORK to relieve PTSD symptoms. Don’t wait, seek help today. #PTSDAwarenessMonth www.health.mil/ptsd

Recommended Content:

June | Total Force Fitness | Psychological Fitness | Posttraumatic Stress Disorder

Men's Health Month - Stigma

Infographic
6/1/2022
Men's Health Month - Stigma

#DYK? Men are 2x less likely than women to use preventive health care services. You can be the one to fight the stigma. Take action and schedule your recommended health screenings ASAP. #TakeChargeofYourHealth #MensHealthMonth www.health.mil/menshealth

Recommended Content:

June | Medical and Dental Preventive Care Fitness | Men's Health

Men's Health Month - Screening

Infographic
6/1/2022
Men's Health Month - Screening

Not all illnesses and injuries demonstrate symptoms immediately. This #MensHealthMonth, be sure to ask your doctor which screenings might be right for you. #TakeChargeofYourHealth www.health.mil/menshealth

Recommended Content:

June | Medical and Dental Preventive Care Fitness | Men's Health

PTSD Awareness Month - PTSD Awareness

Infographic
6/1/2022
PTSD Awareness Month - PTSD Awareness

Unfortunately, experiencing trauma is not uncommon. If you’ve experienced trauma and notice symptoms of #PTSD, don’t hesitate to ask your primary care provider about possible treatment. #TreatmentWorks #PTSDAwarenessMonth www.health.mil/ptsd

Recommended Content:

June | Total Force Fitness | Psychological Fitness | Posttraumatic Stress Disorder

Air Force Surgeon General eyes modernizing capabilities for joint commanders (Part 2)

Article Around MHS
5/27/2022
Military medical personnel at Patrick AFB

Since assuming his role of Air Force Surgeon General, Lt. Gen. Robert Miller has worked to advance the Air Force Medical Service’s capabilities, ensuring it is ready for an evolving joint fight.

Recommended Content:

Medical Logistics | Defense Medical Readiness Training Institute | Health Readiness | Total Force Fitness

Walter Reed Service Dogs

Photo
5/27/2022
Walter Reed Service Dogs

Luke, a German Shepherd facility dog at Walter Reed National Military Medical Center, stays with wounded warrior Heath Calhoun at the Military Advanced Treatment Center facility while Calhoun undergoes rehab therapy. Luke is officially a Navy Hospital Corpsman Third Class.

Recommended Content:

Total Force Fitness

How Health Care Providers Can Mitigate Burnout

Article
5/25/2022
U.S. Army Soldiers load a simulated patient on to a New Jersey National Guard UH-60L Black Hawk helicopter during a combat lifesaver course run by the Medical Simulation Training Center on Joint Base McGuire-Dix-Lakehurst, New Jersey, April 14, 2022.  (U.S. Air National Guard photo by Master Sgt. Matt Hecht)

“No one is immune to burnout. Healthcare providers are very good at rescuing others. We train for it and practice it daily. Unfortunately, we often do so at the expense of our own health and wellness.”

Recommended Content:

Total Force Fitness | Health Readiness
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 of 12
Refine your search
Last Updated: April 28, 2021

DHA Address: 7700 Arlington Boulevard | Suite 5101 | Falls Church, VA | 22042-5101

Some documents are presented in Portable Document Format (PDF). A PDF reader is required for viewing. Download a PDF Reader or learn more about PDFs.