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  • Heart Health After 40: How to Keep Your Heart Strong for Life

    Heart Health After 40: How to Keep Your Heart Strong for Life

    Heart Health After 40: How to Keep Your Heart Strong for Life

    You don't have to wait for a warning sign to start taking your heart seriously — and the habits you build now matter more than most people realize.

    Here's a number worth sitting with: cardiovascular disease remains the leading cause of death in the United States, responsible for roughly one in every five deaths, according to the Centers for Disease Control and Prevention. And what's striking isn't just the scale of that statistic — it's the fact that a significant portion of those deaths are considered preventable.

    For most adults over 40, the conversation around heart health gets reduced to two things: cholesterol and blood pressure. But the full picture of what actually keeps your cardiovascular system functioning well into your 60s, 70s, and beyond is far more nuanced — and far more within your control — than a routine lab panel suggests.

    This guide breaks down the science of heart longevity in plain language. You'll learn how your cardiovascular system changes with age, which lifestyle habits carry the strongest evidence, what most people get wrong, and how to take meaningful action — starting today. Whether you're proactively building healthier habits or managing early risk factors, this is practical information that bridges clinical research and real daily life.

    Why Cardiovascular Health After 40 Matters More Than You Think

    The heart doesn't suddenly become vulnerable at 40. But that decade tends to be when accumulated lifestyle patterns start to show up — in blood pressure readings, in arterial stiffness, in how your body handles stress. The American Heart Association (AHA) notes that risk factors for heart disease, including high blood pressure, elevated LDL cholesterol, and metabolic syndrome, increase sharply between ages 40 and 59.

    What makes this window so important is also what makes it hopeful: the cardiovascular system remains highly responsive to lifestyle intervention well into midlife. Research published in JAMA Cardiology has consistently shown that individuals who adopt heart-healthy behaviors in their 40s — even after years of less optimal habits — can meaningfully reduce their 10-year cardiovascular risk profile.

    For men, testosterone decline after 40 can gradually affect heart muscle function and vascular tone. For women, the hormonal shifts of perimenopause bring a marked increase in cardiovascular risk — estrogen had previously offered a layer of vascular protection that begins to diminish. This means that both sexes face real physiological shifts in midlife that make proactive heart care non-negotiable, not optional.

    The good news: the lifestyle factors that protect your heart are the same ones that support your energy, sleep, cognition, and metabolic health. You're not doing extra work — you're building a foundation that supports everything.

    How Aging Actually Affects Your Cardiovascular System

    Understanding what's happening inside your arteries and heart muscle helps you make smarter choices — not out of fear, but out of informed awareness.

    As you age, the walls of your arteries naturally become less elastic. This stiffening — called arteriosclerosis — increases the resistance your heart must work against with every beat. Over time, this contributes to elevated systolic blood pressure, left ventricular thickening, and reduced cardiovascular reserve (your heart's ability to respond to sudden demands, like sprinting to catch a train).

    Simultaneously, the heart's natural pacemaker cells become less efficient, and maximum heart rate declines by roughly one beat per minute per year after age 30. This is completely normal — but it underscores why maintaining aerobic fitness becomes more important, not less, as you age.

    One common myth worth busting: many people assume that chest pain is the primary warning sign of cardiovascular trouble. In reality, the Harvard Health Publishing team and cardiologists across major medical centers have emphasized that many people — particularly women — experience atypical symptoms like jaw tightness, fatigue, shortness of breath, or upper back pressure. Silent myocardial ischemia (restricted blood flow without obvious symptoms) is surprisingly common and reinforces the value of regular screenings even when you feel fine.

    Research published in the Journal of the American College of Cardiology found that arterial stiffness, measured through pulse wave velocity, is one of the strongest independent predictors of cardiovascular events — and critically, it is modifiable through exercise, dietary patterns, and stress reduction.

    How to Build a Heart-Healthy Routine: Practical Steps That Actually Work

    There's no single intervention that protects your heart. What works is a consistent combination of habits that address different dimensions of cardiovascular health. Here's a practical, evidence-based framework:

    1. Prioritize aerobic exercise — but make it sustainable
    The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity cardio per week for cardiovascular health maintenance. This can look like brisk walking, cycling, swimming, or dancing — it doesn't have to be structured gym time. For intermediate exercisers, incorporating two sessions of higher-intensity intervals per week has shown additional benefit for arterial elasticity and cardiac output.

    2. Add resistance training to your weekly routine
    Muscle mass helps regulate blood glucose and reduces metabolic strain on the heart. The AHA recommends two days per week of muscle-strengthening activity. Even bodyweight exercises like squats, push-ups, and resistance band work can make a meaningful difference.

    3. Manage your resting heart rate as a key metric
    A resting heart rate between 60–80 beats per minute is generally considered healthy for adults. Regular aerobic training typically lowers resting heart rate over time — a sign of improved cardiac efficiency. Track yours in the morning before getting out of bed using a wearable device or simply a two-minute manual count.

    4. Optimize your sleep — seriously
    The National Sleep Foundation and multiple longitudinal studies connect poor sleep quality to elevated blood pressure, increased inflammatory markers, and higher cardiovascular risk. Adults need 7–9 hours of quality sleep. If you're consistently falling short, addressing sleep hygiene isn't optional for heart health — it's foundational. If you want to dig deeper into this connection, our guide on Joint Health After 40 touches on how recovery practices support overall aging resilience.

    5. Practice consistent stress management
    Chronic psychological stress activates the sympathetic nervous system, keeps cortisol elevated, and contributes to vascular inflammation. Even ten minutes of daily breathwork, mindfulness, or structured journaling has measurable effects on heart rate variability — a marker of autonomic nervous system flexibility and cardiac resilience.

    Common Mistakes That Undermine Heart Health

    Most people trying to protect their heart are doing something right. But a few persistent habits quietly undercut the effort. Here are the ones worth examining honestly:

    Mistake #1: Sitting for most of the day, even if you exercise
    Research published in the Annals of Internal Medicine showed that prolonged sitting is independently associated with cardiovascular risk — even among people who meet weekly exercise recommendations. The fix isn't to work out more; it's to interrupt sitting every 45–60 minutes with five minutes of movement. A short walk, a set of calf raises, or even standing while taking a call counts.

    Mistake #2: Treating sodium reduction as the only dietary lever
    Reducing sodium matters, especially for blood pressure. But the Academy of Nutrition and Dietetics emphasizes that the overall dietary pattern matters far more than any single nutrient. Prioritizing potassium-rich foods (leafy greens, avocado, legumes) alongside sodium reduction has a synergistic effect on vascular tone that reducing sodium alone can't achieve.

    Mistake #3: Ignoring mental and emotional health as a cardiac factor
    Depression and chronic anxiety are not just quality-of-life issues — they are documented cardiovascular risk factors. The American Psychological Association has published extensive data linking depression with elevated heart disease rates. If stress is a constant companion, addressing it directly (through therapy, lifestyle restructuring, or social support) is heart medicine.

    Mistake #4: Stopping medication or supplements without guidance
    Some people feel well and conclude they no longer need prescribed support. Always work with your healthcare provider before making any changes to prescribed cardiovascular medications or therapeutic supplements. Results vary significantly based on your individual health baseline.

    What to Eat for a Stronger, Longer-Lasting Heart

    The dietary pattern with the most robust cardiovascular evidence is the Mediterranean-style eating approach — consistently endorsed by the American Heart Association and referenced across dozens of peer-reviewed trials.

    Here's what this looks like in practical terms:

    • Fatty fish (salmon, sardines, mackerel) — 2–3 servings per week for omega-3 fatty acids that reduce triglycerides and support arterial flexibility
    • Extra-virgin olive oil — 1–2 tablespoons daily as a primary fat source; associated with reduced LDL oxidation
    • Legumes (lentils, black beans, chickpeas) — 4–5 servings per week for soluble fiber and plant protein without saturated fat load
    • Leafy greens and colorful vegetables — daily, in generous portions; rich in nitrates that support vascular dilation and blood flow
    • Whole grains (oats, quinoa, barley) — replacing refined carbohydrates to support stable blood sugar and reduced inflammatory load
    • Berries — several times per week; high in polyphenols associated with improved endothelial function

    The USDA Dietary Guidelines also recommend limiting added sugars to less than 10% of total daily calories and keeping saturated fat below 10%. Ultra-processed foods — even those marketed as "low fat" — tend to replace beneficial nutrients with refined starches and additives that increase cardiovascular strain over time.

    For more on how dietary patterns affect your body's internal environment, our article on How Sugar Destroys Your Gut Health explores the systemic effects of excess sugar — many of which extend directly to cardiovascular function.

    How Long Until You See Results — and What to Track

    Cardiovascular improvements are real and measurable, but they unfold on a timeline that requires patience and consistency.

    Weeks 2–4: Resting heart rate may begin to decline with regular aerobic activity. Blood pressure often shows modest improvement within the first month of dietary changes and regular movement.

    Months 2–3: Noticeable improvements in aerobic capacity — you'll feel less winded climbing stairs or during moderate exercise. Heart rate variability (if you track it) tends to improve measurably. LDL cholesterol and triglycerides often respond to dietary changes in this window.

    Months 4–6 and beyond: Structural cardiovascular adaptations deepen — arterial compliance (elasticity) improves, resting blood pressure stabilizes, and inflammatory markers like C-reactive protein often decline. Research from NIH-supported trials shows that consistent lifestyle intervention over six months can meaningfully shift 10-year cardiovascular risk scores.

    Key metrics worth tracking with your healthcare provider:

    • Resting blood pressure (target: under 120/80 mmHg)
    • Fasting LDL and HDL cholesterol
    • Triglycerides (target: under 150 mg/dL)
    • Fasting blood glucose and HbA1c
    • Resting heart rate (daily, via wearable or manual count)
    • Body weight and waist circumference (central adiposity is a specific cardiac risk marker)

    Seek professional evaluation if you experience unexplained shortness of breath, irregular heartbeat, persistent fatigue, or significant blood pressure swings — these warrant prompt medical attention, not just lifestyle adjustments.

    Frequently Asked Questions

    Is it too late to improve heart health in your 50s?
    Not at all. The cardiovascular system retains remarkable responsiveness to lifestyle changes throughout midlife and beyond. Research published in the BMJ and supported by Mayo Clinic data consistently shows that adults who make meaningful lifestyle shifts in their 50s experience measurable reductions in cardiovascular risk within months. Starting late is always better than not starting.

    How much does stress actually affect the heart?
    More than most people account for. Chronic stress elevates cortisol and adrenaline, promotes vascular inflammation, disrupts sleep, and drives behaviors (overeating, inactivity, alcohol use) that compound cardiac risk. The American Psychological Association identifies chronic stress as a significant independent risk factor for cardiovascular disease. Managing it is a direct act of cardiac care. You can explore practical tools in our guide on Journaling for Stress Relief.

    Are supplements like CoQ10 or magnesium worth taking for heart health?
    Some show genuine promise. Coenzyme Q10 has evidence supporting its role in mitochondrial energy production in heart muscle cells, particularly relevant for people on statin medications. Magnesium is associated with blood pressure regulation and reduced arrhythmia risk in people with deficiencies. That said, supplements work best within a strong dietary foundation — they don't replace it. Always discuss supplementation with your healthcare provider, as effectiveness varies significantly based on individual baseline levels.

    Does alcohol affect heart health?
    Current evidence from Harvard Health Publishing and large-scale meta-analyses has shifted significantly: even moderate alcohol consumption carries cardiovascular risk that was previously underestimated. Earlier claims that red wine "protects" the heart have been substantially revised. The AHA now recommends that if you don't currently drink, there is no cardiac reason to start.

    What's the single best exercise for heart health?
    There isn't one — but if forced to choose the most accessible and well-studied option, brisk walking wins on practicality and evidence base. A landmark analysis of over 300,000 adults found that regular brisk walking was associated with a significantly lower risk of cardiovascular events, independent of other factors. The key variable is consistency, not intensity — especially for beginners.

    Your Heart Is Built for the Long Game — and So Are You

    There's something quietly powerful about taking care of your cardiovascular health before you have to. It's one of the clearest forms of self-investment — not dramatic, not expensive, and not reserved for athletes or people with medical training.

    You don't need a perfect diet, a perfect exercise streak, or zero stress. What you need is a consistent direction: more movement than yesterday, food that supports rather than burdens your system, rest that your body can actually use, and enough stress management to keep your nervous system from running hot all the time.

    Pick one thing from this guide that you can do differently starting today — even if it's just a ten-minute walk after dinner or swapping one ultra-processed snack for a handful of walnuts. Small, repeated choices compound into a cardiovascular system that serves you well for decades.

    Your heart has been working without a break since before you were born. It deserves the same kind of consistent, patient attention you're now ready to give it.

    Wellness Disclaimer: This article is for informational and educational purposes only. The content is not intended to replace professional medical, nutritional, or fitness advice. Always consult a qualified healthcare provider, registered dietitian, or certified fitness professional before starting a new health program or making significant changes to your lifestyle.

    Content reviewed by our wellness editorial team, with references to peer-reviewed research and guidelines from leading health organizations.

  • Women’s Heart Health: Warning Signs You Shouldn’t Ignore

    Women’s Heart Health: Warning Signs You Shouldn’t Ignore

    Heart disease looks different in women — and that difference has been costing lives for decades.

    Picture this: you’re 47, a little more tired than usual, feeling some pressure in your upper back and a wave of nausea after climbing the stairs. You chalk it up to a stressful week and skip your doctor’s appointment. But for thousands of American women every year, those symptoms are a heart attack — one that gets dismissed, misdiagnosed, or noticed too late.

    Here’s the striking truth: cardiovascular disease is the number one killer of women in the United States, responsible for 1 in every 5 female deaths, according to the American Heart Association. Yet the vast majority of women still believe breast cancer is their greatest health threat. That gap in awareness is dangerous — and completely reversible.

    Women’s heart health is not just a medical topic. It’s a daily wellness priority that touches everything from what you eat to how well you sleep, how you manage stress, and what warning signs you know to watch for. This guide will walk you through the science, the symptoms, and the practical habits that genuinely protect your heart — so you can take action today, not someday.

    Why Women’s Heart Health Is a Different Conversation

    For most of medical history, cardiovascular research was conducted almost exclusively on men. That means the “classic” heart attack image — crushing chest pain, left arm numbness — was built around the male experience. Women’s symptoms are often subtler, more diffuse, and easier to explain away.

    According to research published in the Journal of the American College of Cardiology, women are significantly more likely than men to experience atypical heart attack symptoms including jaw pain, back pain, nausea, extreme fatigue, and shortness of breath without severe chest discomfort. This means women often delay seeking emergency care — and when they do arrive, they’re sometimes sent home with antacids instead of an EKG.

    Hormones play a major role in this divergence. Estrogen has a natural cardioprotective effect, which is part of why younger women tend to have lower rates of heart disease than men of the same age. But after menopause, estrogen levels decline — and cardiovascular risk rises sharply. The American Heart Association notes that heart disease risk in postmenopausal women begins to approach that of men within a decade of menopause.

    Additionally, conditions like pregnancy complications, polycystic ovary syndrome (PCOS), and autoimmune diseases — which disproportionately affect women — are increasingly recognized as independent risk factors for cardiovascular disease. Your full health history matters more than most standard screenings reflect.

    The Science Behind What Damages (and Protects) a Woman’s Heart

    You might assume that heart disease is mostly about cholesterol. But the picture is considerably more complex — especially for women.

    Research from Harvard Health Publishing shows that inflammation plays a central role in cardiovascular risk, often independent of LDL cholesterol levels. High-sensitivity C-reactive protein (hs-CRP), a marker of systemic inflammation, is a particularly meaningful predictor of heart disease risk in women — sometimes more so than cholesterol alone. This is one reason the chronic stress-cortisol cycle matters so much: prolonged stress drives up inflammatory markers, directly burdening your cardiovascular system.

    The myth that heart disease only happens to overweight, sedentary people has also been debunked. Women with normal BMIs can have significant arterial inflammation or microvascular disease — a condition where damage occurs in smaller coronary arteries that standard tests sometimes miss. In fact, a condition called MINOCA (myocardial infarction with no obstructive coronary artery disease) occurs more frequently in women and is often underdiagnosed.

    On the protective side, consistent aerobic exercise, a whole-foods diet rich in unsaturated fats and fiber, quality sleep, and stress management all show meaningful evidence for reducing cardiovascular risk in women. The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity aerobic activity per week as a baseline for cardiovascular health — and the benefits are dose-responsive, meaning more movement generally means more protection.

    Practical Steps to Protect Your Heart Starting Now

    You don’t need a dramatic overhaul to start moving in the right direction. These are the evidence-supported steps most likely to make a real difference:

    1. Know your numbers — all of them.
    Blood pressure, fasting blood glucose, total cholesterol (including HDL and LDL separately), triglycerides, and hs-CRP if your doctor agrees it’s warranted. These are your cardiovascular dashboard. The American Heart Association recommends blood pressure screening starting at age 20 and lipid screening starting at age 20-24 for women at average risk.

    2. Move your body in ways you’ll actually sustain.
    Brisk walking, cycling, swimming, dancing — the best cardio is the one you do consistently. Even three 10-minute walking sessions per day can have measurable benefits on blood pressure and blood sugar. If you’re more advanced, incorporating resistance training 2-3 days a week also supports heart health by improving insulin sensitivity and body composition.

    3. Prioritize sleep like the health intervention it is.
    The National Sleep Foundation links chronic sleep deprivation to elevated blood pressure, increased inflammation, and impaired glucose metabolism — all cardiovascular risk factors. Women, especially perimenopausal and postmenopausal, often experience disrupted sleep that deserves proper attention, not just tolerance.

    4. Manage stress with structure, not willpower.
    Chronic psychological stress activates the HPA axis, raising cortisol and driving inflammation. Structured practices like breathwork, mindfulness, or even regular social connection have documented cardiovascular benefits. Check out these practical mindfulness steps that can fit into even the busiest day.

    5. Don’t smoke — and limit alcohol.
    Smoking is a leading modifiable cardiovascular risk factor. Even occasional smoking significantly increases risk. Alcohol, while popularly associated with heart benefits, shows increasing evidence that the risks outweigh any potential benefit at more than moderate quantities. The Dietary Guidelines for Americans define moderate drinking as up to one drink per day for women.

    Common Mistakes That Put Women’s Hearts at Risk

    These are some of the most common — and most fixable — errors women make when it comes to heart health:

    Mistake 1: Dismissing fatigue as “just life.”
    Unusual, unexplained exhaustion is one of the most reported early warning signs of heart disease in women, sometimes appearing weeks before a cardiac event. If you’ve been significantly more tired than usual without a clear reason, it’s worth mentioning to your doctor — not normalizing it as the cost of being busy.

    Mistake 2: Focusing on weight rather than metabolic health.
    Weight is one data point, not the whole story. Some women with a healthy BMI have elevated visceral fat, insulin resistance, or poor lipid profiles. Asking for a full metabolic workup — not just stepping on a scale — gives you a far more accurate picture of your cardiovascular risk.

    Mistake 3: Skipping heart screenings because you “feel fine.”
    Hypertension is famously called the “silent killer” because it often produces no symptoms until significant damage has occurred. Regular blood pressure checks, even at home with a validated monitor, are simple and genuinely life-saving. The Mayo Clinic recommends checking blood pressure at least once a year if your readings have been in the normal range.

    Mistake 4: Treating pregnancy complications as history, not risk factors.
    Conditions like preeclampsia, gestational diabetes, and preterm delivery are now recognized by the American Heart Association as markers of increased future cardiovascular risk. If you experienced any of these, make sure your doctor factors them into your long-term heart health monitoring — even if you feel completely healthy now.

    What to Eat for a Healthier Heart

    Food is one of the most powerful levers you have for cardiovascular health — and the evidence is remarkably consistent on a few key patterns.

    The Academy of Nutrition and Dietetics and the American Heart Association both support a dietary approach rich in whole grains, vegetables, fruits, legumes, and healthy unsaturated fats. Here’s what that looks like in practice:

    Eat more of:

    • Fatty fish (salmon, sardines, mackerel) — 2 servings per week for omega-3 fatty acids, which reduce triglycerides and inflammation
    • Leafy greens and cruciferous vegetables — daily, at least 1-2 cups; rich in nitrates that support blood vessel flexibility
    • Legumes (lentils, chickpeas, black beans) — 3-5 servings per week; associated with lower LDL and better blood pressure
    • Nuts and seeds (walnuts, flaxseed, chia) — a small handful daily; proven to reduce cardiovascular markers in multiple trials
    • Berries — several times per week; high in anthocyanins linked to reduced arterial stiffness

    Reduce or limit:

    • Sodium — aim for under 2,300 mg/day (less if you have hypertension). The biggest culprits are processed foods, not the salt shaker
    • Added sugars — the USDA recommends keeping added sugars under 10% of daily calories; sugar drives triglycerides and inflammation
    • Refined carbohydrates — white bread, pastries, and processed snacks spike blood sugar and contribute to metabolic risk
    • Trans fats and excess saturated fat — found in processed meats, fried foods, and some packaged snacks

    If you’re exploring structured eating approaches, some women find that intermittent fasting helps improve metabolic markers, though this isn’t the right fit for everyone — particularly those with hormonal considerations. Always individualize.

    How Long Until You See Results — and What to Track

    One of the most honest things to say about heart health is this: it’s a long game. But that doesn’t mean you won’t see meaningful changes relatively quickly.

    Within 4-8 weeks of consistent lifestyle changes — improved diet, regular exercise, and better sleep — many women see measurable improvements in blood pressure, resting heart rate, and fasting blood glucose. Research published in the Journal of the American Heart Association shows that even modest increases in physical activity can reduce cardiovascular risk markers within 6-12 weeks.

    Lipid levels typically take 3-6 months of consistent dietary and lifestyle change to reflect meaningfully in lab work. This is why follow-up testing at the 3-6 month mark makes sense when you’re making intentional changes.

    What to monitor at home and with your provider:

    • Blood pressure (target: under 120/80 mmHg for most adults)
    • Resting heart rate (a gradual downward trend as fitness improves is a good sign)
    • Energy levels and sleep quality (often the first things to noticeably improve)
    • Waist circumference (over 35 inches in women is associated with increased metabolic risk)
    • Annual fasting lipid panel and blood glucose

    If you’ve made consistent changes for 3 months without improvement in any tracked metric, that’s the right time to discuss a more comprehensive evaluation with your healthcare provider.

    Frequently Asked Questions

    What are the most common heart attack symptoms in women?
    Women are more likely than men to experience heart attacks without classic chest pain. Common symptoms include unusual fatigue, shortness of breath, jaw or neck pain, upper back pressure, nausea, and lightheadedness. These symptoms can appear subtly and are often mistaken for anxiety, indigestion, or exhaustion. When in doubt, get checked — do not wait.

    Does birth control affect heart health?
    Certain hormonal contraceptives, particularly combined oral contraceptives with higher estrogen doses, can slightly increase the risk of blood clots and cardiovascular events in women with certain risk factors — including smoking, hypertension, or a personal history of migraines with aura. This is highly individual. Discuss your full health picture with your OB-GYN or primary care physician to find the right option for you.

    How does menopause affect cardiovascular risk?
    After menopause, the loss of estrogen’s cardioprotective effects contributes to rising LDL cholesterol, increased visceral fat, and greater blood pressure variability. The American Heart Association recommends that women discuss their cardiovascular risk profile with their doctor at the time of menopause transition and not wait until a problem develops.

    Can stress really cause heart disease?
    Chronic psychological stress is an independent risk factor for cardiovascular disease — not just a lifestyle inconvenience. It elevates cortisol, promotes inflammation, disrupts sleep, and can lead to behaviors (overeating, inactivity, smoking) that compound risk. Managing stress is a legitimate and measurable component of heart health.

    Is red wine actually good for the heart?
    This one has been widely overstated. Earlier studies suggested benefits from resveratrol in red wine, but more recent and rigorous research — including analyses published in the BMJ — indicates that no level of alcohol consumption is clearly beneficial for heart health, and any perceived benefits are likely outweighed by other risks. The current consensus leans toward moderation at most, not encouragement.

    Your Heart Deserves to Be a Priority — Starting Today

    Heart disease doesn’t announce itself — which is exactly why the everyday choices matter so much. You don’t need to be perfect. You need to be consistent, curious about your own health data, and willing to take the early warning signs seriously rather than explaining them away.

    Start with one thing this week: schedule a blood pressure check, swap one processed meal for a whole-food alternative, or commit to a 15-minute walk after dinner three nights in a row. Small, repeated actions are what your cardiovascular system actually responds to.

    Your heart is working for you every single day. The least you can do is work for it.

    This article is for informational and educational purposes only. The content is not intended to replace professional medical, nutritional, or fitness advice. Always consult a qualified healthcare provider, registered dietitian, or certified fitness professional before starting a new health program or making significant changes to your lifestyle.

    Content reviewed by our wellness editorial team, with references to peer-reviewed research and guidelines from leading health organizations.