After having a stroke, taking care of your heart becomes even more important. Stroke survivors are at a higher risk of heart disease, and the American Heart Association reports that 1 in 3 women lose their lives to cardiovascular disease. Heart disease is the leading cause of death for women, and the risk of heart problems tends to rise after age 50. Black women, in particular, face a higher risk than their white counterparts. However, there are steps you can take to protect your heart and support your recovery. Here are 5 simple ways to care for your heart and improve your overall health.

1. Get a Primary Care Doctor and Regular Screenings

Taking control of your health starts with knowing your risks, and a primary care doctor can help you with that. They will check important factors like blood pressure, cholesterol, weight, blood sugar, and more to see if you have any risks for heart problems. Your doctor can also help you look at your lifestyle and make a plan to improve any unhealthy habits, such as eating poorly, not sleeping enough, not exercising, or smoking. Regular check-ups can catch problems early, so consider scheduling your next visit while you’re still at the doctor’s office to make it easier to remember.

2. Eat a Heart-Healthy Diet

Eating well is one of the most important ways to prevent heart disease and support your recovery. A diet focused on whole plant foods—like fruits, vegetables, beans, nuts, and whole grains—can help keep your heart and brain healthy. These foods are not only good for your heart, but they can also help with your overall recovery after a stroke. Avoiding processed foods and eating more plant-based meals can even help reverse some health problems. To learn more about heart-healthy eating, check out the book Lifestyle Medicine Rx: 101 Ways to Transform Your Health and Life.

3. Get Regular Exercise

Exercise is key to keeping your heart strong. The best exercise is the one you'll actually do! Aim for activities you enjoy, like walking, swimming, or yoga, and try to include a mix of aerobic exercises, strength training, and stretching. Regular physical activity can improve your mood, brain function, and sleep, which are all important for your stroke recovery. Always check with your doctor before starting a new exercise routine, especially if you haven’t been active for a while.

Your Heart and Brain Are Connected

The same habits that protect your heart, like regular movement, also protect your brain. Cardiovascular health and brain health are closely linked, since good blood flow is essential for both. If you want a structured, day-by-day plan for protecting your brain alongside your heart, the 14-Day Brain Reset covers the daily practices with the strongest evidence for supporting memory and long-term cognitive health.

4. Reduce Stress

Stress can have a big impact on your heart and stroke recovery. It can raise your blood pressure, heart rate, and stress hormone levels, making it harder to control blood sugar and sleep well. Being aware of your stress levels and managing them can help protect your heart. If you feel stressed often, talk to your doctor. You can also try stress-reducing activities like deep breathing, journaling, meditation, or yoga to help calm your mind and body.

5. Find Your Passion and Purpose

Having something to look forward to each day can make a big difference in your recovery. The Japanese term Ikigai means "reason for being" and is all about finding what brings you joy and purpose. People who have found their passion tend to be happier, have better relationships, and take better care of themselves. Finding your passion can help motivate you to stay healthy and keep working towards your recovery goals.

Your heart's health is crucial, especially if you're a woman over 50 who has had a stroke. Taking steps to protect your heart can help you prevent future health problems and support a long, healthy life. Remember, you have the power to improve your heart health and aid your recovery by making small, positive changes in your daily life.