The most effective heart health tips are simple: know your blood pressure, cholesterol and blood sugar numbers; move at least 150 minutes a week; eat mostly plants, fish and whole grains; avoid tobacco; sleep 7 to 9 hours; manage stress; and take prescribed medicines. For Katy and Fort Bend residents, planning around summer heat and hurricane season also protects the heart.
Medically reviewed by
Board-certified cardiologist · Katy & Sugar Land, TX
Fellowship-trained in cardiovascular disease, interventional cardiology, echocardiography and advanced heart failure and transplant cardiology. Former Assistant Professor of Cardiology at McGovern Medical School.
1. Know your numbers
Many heart risk factors cause no symptoms. Know these numbers and your targets:
| Measure | Common goal for many adults |
|---|---|
| Blood pressure | Below 130/80 mm Hg for most adults with risk factors; ask your doctor |
| LDL cholesterol | Depends on your risk; lower targets if you have heart disease or diabetes |
| Fasting blood sugar / A1c | Fasting under 100 mg/dL; A1c under 5.7% without diabetes |
| Waist size | Under 40 inches for men and 35 inches for women, as a general guide |
| Body mass index | 18.5 to 24.9 as a general guide |
A heart disease risk assessment combines these into a personal risk estimate.
2. Move every day
Aim for at least 150 minutes a week of moderate activity, such as brisk walking, plus muscle strengthening twice a week. In Katy summers, exercise early in the morning or evening, use indoor options such as malls, gyms or pools on very hot days, and drink water before and during activity. If you have heart disease or symptoms with exertion, ask your cardiologist before starting vigorous exercise.
3. Eat for your heart
Build meals around vegetables, fruit, whole grains, beans, nuts, fish and olive oil. Limit fried foods, processed meats, sugary drinks and salty restaurant meals. Read our heart-healthy diet guide and how to lower cholesterol with diet.
4. Avoid tobacco and vaping
Smoking damages artery walls, raises blood pressure and makes blood more likely to clot. Quitting at any age lowers heart risk, and benefits begin quickly. Ask your doctor about medicines and support programs that improve success.
5. Sleep well and manage stress
Aim for 7 to 9 hours of sleep. Loud snoring, gasping or daytime sleepiness can signal sleep apnea, which raises blood pressure and atrial fibrillation risk. Chronic stress affects blood pressure and habits; regular activity, time outdoors, social connection and, when needed, counseling help.
6. Protect your heart in Texas heat
- Drink water regularly; ask your doctor how to handle diuretics and fluid limits in summer.
- Know signs of heat exhaustion: heavy sweating, dizziness, nausea, cramps.
- Avoid outdoor exertion during peak afternoon heat.
- Some heart medicines increase heat sensitivity; ask your care team.
See can dehydration cause chest pain and dizziness?
7. Prepare for hurricane season
Keep at least a two-week supply of heart medicines, a printed medicine list, your doctors’ phone numbers, device information for pacemakers or ICDs, and a home blood pressure monitor in your emergency kit. Ask your pharmacy about early refills when a storm is forecast.
8. Know warning signs
Learn heart attack and stroke warning signs and call 911 without delay. Read should I go to the ER for chest pain? and heart attack symptoms in women. Learning hands-only CPR can save a life.
Heart care for Katy and Fort Bend families
Advanced Cardiology’s Katy office on the Grand Parkway and Sugar Land office on Tarrington Avenue serve families across Katy, Fulshear, Richmond, Rosenberg and west Houston. Dr. Adnan Khalid focuses on preventive cardiology, early diagnosis and long-term heart care, with EKG and echocardiogram testing available in the office. See our Katy cardiologist page.
Katy office: 410 W Grand Pkwy S, Suite 4D, Katy, TX 77494
Sugar Land office: 7102 Tarrington Ave, Suite 505, Sugar Land, TX 77479
Phone: (713) 258-6111
We also see patients from Fulshear, Richmond, Rosenberg, Stafford, Missouri City and west Houston.
Want to know your heart risk?
Request a preventive cardiology visit in Katy or Sugar Land.
Having symptoms right now? Call 911. Do not wait for an appointment.
Frequently asked questions
What are the best ways to keep your heart healthy?
Know your numbers, stay active, eat a plant-forward diet, avoid tobacco, sleep well, manage stress and take prescribed medicines.
How much exercise do I need for heart health?
At least 150 minutes a week of moderate activity, such as brisk walking, plus muscle strengthening twice a week.
How can I exercise safely in Texas heat?
Exercise early or late in the day, choose indoor options on very hot days, hydrate and stop if you feel dizzy, nauseated or unwell.
What blood pressure is healthy?
Below 120/80 is normal. Many adults with risk factors are advised to stay below 130/80; ask your doctor for your target.
When should I start seeing a cardiologist for prevention?
If you have risk factors such as high blood pressure, high cholesterol, diabetes, smoking or a family history of early heart disease, a preventive visit can be valuable at any adult age.
How should heart patients prepare for hurricane season?
Keep extra medicines, a printed medicine list, doctor contacts and device information in your emergency kit, and request early refills before storms.
Trusted health resources
- High Blood Pressure, National Heart, Lung, and Blood Institute (NIH)
- DASH Eating Plan, National Heart, Lung, and Blood Institute (NIH)
- Heat Illness, MedlinePlus, U.S. National Library of Medicine
- Sleep Apnea, National Heart, Lung, and Blood Institute (NIH)
Medical disclaimer: This article is for general education and is not a diagnosis or a substitute for care from your own doctor. If you think you may be having a heart attack, stroke or another emergency, call 911 right away.
