The 28-Day Healthy Heart Challenge

Eating whole foods is ideal but not always possible IRL. Still, some processed foods are much healthier than others — frozen strawberries and whole-wheat bread, for instance, are minimally processed to optimize nutrition, says Stefani Sassos, R.D.N., nutrition director of the Good Housekeeping Institute. “These can be an affordable addition to a heart-healthy diet,” she says.

Recent research, however, ties “ultra-processed” foods (think boxed mac ’n’ cheese, most packaged cookies, candy) to increased risk of dementia and heart disease; they’re also loaded with added sugar, sodium, saturated fat and calories. If a food’s ingredients include things you’d never see in a home kitchen (like high-fructose corn syrup, emulsifiers or chemical additives), it is likely ultraprocessed, and it’s smart to give it a miss.

Taking a walk in the park is good for you, body and soul. Studies show that the calming nature of, well, nature can reduce blood pressure, heart rate and levels of the stress hormone cortisol. It can also help keep your brain healthy as you age. Even if you live in a concrete jungle, strolling in a local park or community garden for 30 minutes a day at least four days a week will deliver a significant benefit.

RELATED: 25 Walking Tips for Weight Loss

This whole grain, best known for plumping up beef soup, is a great source of fiber, which protects your heart by keeping blood sugar in check; it also contains flavonoids and other phytochemicals that guard against heart disease. Use pearled barley in place of rice in any salad, soup or side dish.

Yes, we’re talking about vaccinations and boosters. A recent study of nearly 1 million people found that those who’d had COVID-19 were far more likely to develop diabetes or have a heart attack in the first few months after infection, possibly because of increased inflammation. Vaccines don’t necessarily prevent infection (they protect against severe disease and death), but research shows that even if you do get COVID, your heart attack risk is lower if you’re vaccinated. Get your flu shot too: Another study suggests that this reduces risk of stroke by 23% in the six months after vaccination.

One of the first signs of heart attack is severe fatigue, but because women frequently feel tired, we often miss this alarm, says Judith Lichtman, Ph.D., M.P.H., of the Yale School of Public Health. If you are abnormally tired, feel as if something “just isn’t right” and often need to sit down to rest, call a doctor — especially if you’re also experiencing symptoms such as chest pressure or tightness; heart palpitations or sharp pain; nausea; pain in your arms, neck, jaw or back; shortness of breath; dizziness or fainting; or cold sweats.

RELATED: 4 Common Heart Attack Symptoms All Women Need to Know

According to new research, drinking two to three cups of coffee a day is associated not only with lower risk of heart disease and dangerous heart rhythms but also with living longer. Just stop with the java by early afternoon, since you also need sleep to keep your heart healthy.

You hear it all the time: A woman shows up at the ER with heart attack symptoms, only to be told that it’s stress or depression because her experience doesn’t match the classic picture of heart disease.

If you feel dismissed, say, “I know heart disease is the leading killer of women — I would like you to screen me for heart disease right now,” suggests Laxmi Mehta, M.D., director of preventative cardiology and women’s cardio-vascular health at the Ohio State University Wexner Medical Center and a national volunteer for the American Heart Association’s Go Red for Women.

A yummy parfait gives you a triple dose of heart-healthy ingredients. Start with a scoop of plain Greek yogurt, which may help lower blood pressure per a recent Australian study. Then mix in sliced cherries — they’re high in a type of antioxidant called anthocyanins, which some research has linked with reduced stroke risk. Finish with a sprinkle of chopped walnuts, which help protect against inflammation, have a good amount of omega-3s and are full of fiber.

RELATED: 25 Best Foods to Boost Your Heart Health

Don’t assume you know everything about your health history. Ask your parents for details, and inquire about your grandparents, aunts and uncles too, especially about any chronic conditions such as high blood pressure or diabetes. “We’re especially interested in knowing if anyone in your family was diagnosed with heart disease when they were young, because that may mean there is a genetic risk,” says Anjali Dutta, M.D., a cardiovascular specialist with Morristown Medical Center in New Jersey. She suggests creating a family tree with all the info.

Sitting for long periods has been shown to increase heart disease risks by raising both blood pressure and blood sugar, but a recent study found that getting up and moving for as little as three minutes every half hour might help counteract the risk.

If you work solo, make a playlist, then get out of your chair every 30 minutes to dance to it. If not, pop in your earbuds and take a brisk walk around the office, fill your water bottle or go say hi to someone on another floor.

About one in five American adults with high blood pressure takes a medication that can raise blood pressure, a recent study found. The most common culprits: certain antidepressants, nonsteroidal anti-inflammatories and oral steroids. Ask your doc to review your meds to see if any can be replaced safely.

While it’s true that many things can mimic a heart attack, including a panic attack and even reflux, err on the side of getting checked if you’re having symptoms. “We can’t tell if you’re having a heart attack just by looking at you,” says Mary P. McGowan, M.D., chief medical officer of the Family Heart Foundation, who adds that doctors are trained to order a stress test when in doubt. If it’s negative, everyone can breathe a sigh of relief.

Cardio exercise can, of course, reduce the risk of heart disease, improve cognition and help you live longer. So make breaking a sweat (whatever cardio you choose) more satisfying: “Incorporate something fun into your routine that will encourage you to stay consistent,” says Sassos, who's also a personal trainer. She suggests an engrossing audiobook that you allow yourself to listen to only when you exercise.

There’s a direct link between intake of added sugar and risk of dying from heart disease, one major study found. These snacks have just 3 g of sugar or less: Babybel cheeses, SkinnyPop Cinnamon & Sugar Popcorn Mini Cakes and Hippeas Chickpea Tortilla Chips.

Prioritizing shut-eye can let you reap big rewards for your heart: “When we sleep, our blood pressure drops to its lowest point, which allows us to maintain a healthy blood pressure during the day,” says Rebecca Robbins, Ph.D., a sleep expert at Harvard’s Division of Sleep Medicine and a spokesperson for Oura sleep tracking rings. Start with blackout shades: A recent study found that adults exposed to any amount of light at night were more likely to have high blood pressure and diabetes than those who slept in complete darkness.

An analysis of data from more than 88,000 adults found that people who fell asleep between 10 p.m. and 11 p.m. had a lower rate of cardiovascular disease than those who conked out earlier or later.

We’re not talking about “I need my morning coffee” headaches or ones caused by your kid’s band practicing a little too loudly. If you experience a headache unlike any that you’ve had before — especially if it’s accompanied by numbness, weakness or drooping in the face or limbs, confusion, slurred speech, dizziness or balance or vision issues — it could be a sign of stroke. In that case, call 911 or get to an ER immediately.

Eating fish such as salmon, sardines and trout is one of the best — and tastiest — ways to get heart-healthy omega-3s (check out the salmon recipe in “Easy Weeknights,” on page 85). Don’t have time to hit the fish market? There are several new brands of tinned fish you can keep in your pantry for quick and easy lunches and dinners. Try Wild Planet Wild Sockeye Salmon or Safe Catch Wild Mackerel.

Even if you don’t walk as much as you’d like to each day, you can pump up the power of your walks by going faster. New research published in JAMA Internal Medicine and JAMA Neurology found that walking as little as 2,000 steps each day lowered the risk of cardiovascular disease — and the faster you walk, the greater the benefit.

That’s cruciferous veggies, not stressful deadlines. In a recent study, women who ate more than 45 g of cruciferous veggies (1⁄2 cup of raw cabbage or 1⁄4 cup of steamed broccoli) a day had healthier blood vessels than those who ate very small amounts. Psst: Brussels sprouts and bok choy count too!