Heart disease is the leading cause of death for women in the United States. Believe it or not, more women die of heart disease than from all types of cancer combined. 

Black women, in comparison to non-Hispanic white women in the U.S., are nearly 60% more likely to have high blood pressure and they experience higher rates of cardiovascular disease, coronary disease and stoke deaths.  

Take a daily walk: Walking daily is usually a realistic addition to most people’s daily routine, as it can be done any time of day, including on your lunch break at work. It’s important to note that a walk doesn’t have to be long to benefit your health. When it comes to walking and other forms of physical activity, some is better than none, and more is better than some.  

Take a daily mindful breathing break: Mindful, deep breathing can trigger your body’s relaxation response to help you manage stress, which contributes to cardiovascular health. You can do it anywhere. Simply closing your eyes and taking five slow, deep breaths while sitting at your desk can calm your mind and lower your stress levels.  

Eat more fruits and vegetables: Eating according to accepted dietary guidelines can feel overwhelming, but a simple way to eat more healthfully is to replace existing less nutritious snacks (e.g., chips, cookies, and candy) and side dishes with fruits and vegetables.

Track your meals and activity: Tracking your meals and physical activity can help you stay motivated and reveal patterns that help you see where you need to make changes.? 

Write in a journal: Regularly writing in a journal, whether to express gratitude or gather your thoughts about your wellness journey, can help make you healthier and lead to a better mood, better sleep, lower blood pressure and improved immune function. 

Get adequate sleep: A great night’s sleep is essential to keeping your heart and brain healthy. Sleep is an easily neglected element of self-care and wellness, so establish consistent waking and bedtime routines that start and end your day in a way that calms your mind and sets you up for success throughout the current and next day. 

Spend time with a family member or friend: Ideally, you could perform some of the above activities with a family member or friend, as sharing that commitment and being accountable to one another will make you more likely to stick with your behavior changes over the long term. If that’s not possible on a particular day, call or text a family member or friend just to check in and say hello—that social connection and support is invaluable to mental health and overall well-being.