Protect Your Heart to Support Your Brain
February is National Heart Month—a time to focus on caring for our hearts and supporting those living with chronic heart disease. While the importance of heart health has long been understood, growing research now shows that maintaining a healthy heart is also one of the most powerful ways to protect brain function and long-term cognitive health.
A healthy cardiovascular system does more than prevent heart attacks and strokes. It plays a critical role in delivering oxygen-rich blood and essential nutrients to the brain. When the heart and blood vessels are strong and functioning well, the brain is better nourished and protected. Studies increasingly show that individuals with good heart health have a lower risk of cognitive decline and dementia, highlighting a vital connection: what’s good for the heart is good for the brain.
By supporting heart health throughout life, we may also help preserve memory, thinking skills, and independence as we age. The following lifestyle practices can help strengthen both your heart and your brain:
- Maintain a healthy weight: Talk with your physician about your ideal weight. Carrying excess weight forces the heart to work harder, increasing the risk of conditions like congestive heart failure while also affecting blood flow to the brain.
- Eat for heart and brain health: The phrase “you are what you eat” rings especially true here. A diet rich in fruits, vegetables, whole grains, and healthy fats supports healthy blood vessels, reduces inflammation, and helps ensure steady blood flow to the brain. Limiting processed and fatty foods can make a meaningful difference.
- Get active: Even 20 minutes a day of brisk movement—such as walking, dancing, or tennis—can improve circulation, strengthen the heart, and support brain function. Regular exercise has been shown to reduce cardiovascular risk and support cognitive resilience. Always consult your doctor before beginning a new exercise routine.
- Prioritize quality sleep: Sleep is essential for both heart and brain health. Research shows that adults who consistently get about seven hours of sleep per night have healthier arteries than those who sleep too little or too much. Good sleep also supports memory, focus, and overall brain performance.
- Manage blood pressure: Regular blood pressure checks are vital. High blood pressure damages arteries over time, limiting their flexibility and reducing blood flow to the brain—raising the risk of stroke, heart failure, and cognitive decline.
- Control cholesterol: Healthy cholesterol isn’t just about the total number—it’s about maintaining the right balance of “good” (HDL) and “bad” (LDL) cholesterol. Proper cholesterol management helps protect blood vessels that supply both the heart and the brain. Diet and medications, such as statins, can be effective tools when recommended by a physician.
By caring for your heart today, you are also investing in your brain health for years to come—supporting not only longevity, but quality of life, memory, and cognitive vitality.
