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Seven powerful things you can do to keep your heart healthy postpartum

With a new baby at home, it’s easy to put your own health on the back burner. But this is an especially important time to keep up with your wellness and heart health. Two out of every three women in the U.S. have at least one major risk factor for heart disease. And for those who’ve experienced a pregnancy complication, such as preeclampsia, gestational diabetes, or preterm birth, risks are even higher.

No matter what your risks are, these seven steps can help you protect your heart health now and in the future:

  1. Eat for your heart. After giving birth, it’s essential to nourish your whole body for recovery—and if you establish a heart-healthy diet now, it will benefit you in the years to come. To protect your heart, try adding the following to your diet:
    • A wide variety of fruits such as apples, bananas, oranges, pears, grapes, and prunes)
    • Vegetables, such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots
    • Whole grains such as oatmeal, brown rice, spelt, farro, and quinoa, as well as choosing whole grains breads and tortillas
    • Include healthy sources of protein such as:
      • Plant-based protein you can get from legumes such as beans, chickpeas, peas, peanuts, lentils, and nuts
      • Fish and seafood
      • Low-fat or fat-free dairy
      • If you eat meat and poultry, make sure it is lean and unprocessed
    • Use liquid non-tropical vegetable oils such as canola, corn, olive, soybean and sunflower oils
    • Aim for minimally processed foods, for example, peanut and other nut butters
    • Minimize added sugar in your foods and beverages
    • Foods prepared with little or no salt are best for your heart
    • Limiting your alcohol intake or preferably avoiding alcohol consumption helps with your overall wellbeing
  2. Make time for sleep. Of course, sleep can be hard to come by when you have a newborn, but getting enough sleep is important for your whole body, including your heart and mental health. Try making a schedule with your partner so you each get some solid hours of sleep each night, or reach out to friends and family for help. When your baby begins to sleep well, aim for seven to nine hours of sleep per night for yourself.
  3. Get plenty of physical activity. Experts recommend at least 150 minutes of moderate physical activity (or 75 minutes of vigorous physical activity) spread throughout the week. Find an activity you enjoy doing, whether it’s walking, swimming, dancing or something else, so you can build a habit that lasts.
  4. Breastfeed, if you can. Studies show that breastfeeding (or pumping) may lower your risk for heart disease and metabolic disorders later in life.
  5. Stick to a healthy weight. Maintaining a healthy weight, with a BMI between 18.5 and 25, can help lower your risk for heart disease. If you are overweight or obese, studies show that losing just three to five percent of your body weight can help lower blood pressure, triglycerides, and glucose levels and reduce your risk for diabetes. Talk to your provider about a healthy weight for you, and ask for support if losing weight could help your health.
  6. Don’t smoke. Smoking raises your blood pressure and damages blood vessels. If you smoke, please reach out to your healthcare provider for help to quit. 
  7. Treat high blood pressure, high cholesterol and diabetes if you have them. These conditions raise your risk for heart disease. Talk with your primary care provider about lifestyle changes to manage your conditions and take medications if needed. 


Reviewed by the Ovia Health Clinical Team

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