Though your heart and mind may sometimes seem to act independently in your daily life, one’s wellness is very much decided by the other. The same risk factors that can increase your chance of a heart attack or stroke—including inflammation, high blood pressure, high cholesterol, poor diet, smoking, obesity, diabetes and lack of physical activity—can also up your risk for memory loss, cognitive dysfunction, dementia and Alzheimer’s disease. In this way, then, “what’s good for your heart is good for your brain, and what’s good for your brain is good for your heart,” says Nicola Finley, M.D., 

Your heart pumps about 20 percent of your blood to your brain, nourishing it with the oxygen it needs. However, the above-mentioned behaviors and conditions can interfere with blood flow by causing narrowing of the blood vessels and hardening of the arteries. This, of course, can cause heart problems. But a loss of blood flow can also lead to problems with thinking and memory and an overall decline in cognitive function.

This association rings loud and clear in related research. For example, if you have heart disease, you also have an elevated risk of developing a form of cognitive impairment (one that impacts thinking, language and judgment) that can lead to Alzheimer’s disease.

There’s even a link between eating a diet high in heart-clogging saturated fat and poor performance on tests of thinking and memory, according to researchers at Brigham and Women’s Hospital. Another study found that a risk assessment tool for heart disease is better at predicting memory loss than a dementia risk assessment, confirming a link between heart-healthy numbers (cholesterol and blood pressure levels) and a sharp mind.

All this means that the steps you take to improve your cardiovascular health are truly doing double-duty, helping protect your brain as well as your heart.
Here’s a look at a few such habits:

GO FISH. Eating just a couple of servings per week of fatty fish like salmon, herring, sardines and tuna may reduce your risk of a heart attack by a third. The omega-3s in this type of fish helps your brain, too; these healthy fats have been linked to increased brain volume, which means better brain health. But don’t rule out leaner options, like tilapia, cod and sole. Incorporating any fish as part of your regular diet—in the form of baked or broiled (not fried)—has been shown to grow the part of the brain associated with memory and cognition, regardless of its omega-3 content. And if you’re replacing a marbled steak with a piece of tilapia, your heart will benefit, too. Not keen on fish?

Other superfoods for your heart and brain include berries, vitamin-E rich nuts (walnuts, almonds, pecans), avocados and cruciferous veggies (kale, broccoli, Brussels sprouts). 

GET FAT SAVVY. Your heart and brain will thank you for eliminating trans fat (found in some processed and fried foods) and limiting saturated fats. These fats can increase the amount of LDL (bad) cholesterol in your body, which ups your risk of both heart disease and Alzheimer’s disease.  

Note that if a food contains less than 0.5 grams of trans fats in one serving, the label can legally say “zero grams.” The trick is to be on the lookout for the word “partially hydrogenated oil” (another name for trans fats) in the ingredient list. To get the best benefits, be sure to replace both trans and saturated fats in your diet with healthier unsaturated fats (mono- and polyunsaturated), not highly refined carbohydrates.

STOP SMOKING. Each puff puts your heart and brain at risk. Nicotine releases a toxin that lowers the HDL (good) cholesterol in your body. Smoking is also the leading cause of chronic obstructive pulmonary disease (COPD), a respiratory disorder linked with mental decline in seniors.

According to a study in the journal JAMA Neurology, participants who had COPD for five years or more had double the chance of developing problems with attention and problem-solving—and they were also more likely to have heart disease.

GET MOVING (WITH A PARTNER). Studies show that social butterflies have a lower risk of dementia—and it becomes even lower once social engagement is combined with physical activity. So grab a friend and get your brain and heart pumping. Aim for a minimum of 30 minutes of aerobic exercise (jogging, cycling, hiking, playing tennis) most days of the week.

This will also boost your HDL cholesterol, lower your LDL cholesterol and minimize plaque build-up in your arteries. And consider adding some resistance training, too; research shows that building muscles can also help build a stronger brain.

MAKE SLEEP A PRIORITY. A good night’s sleep isn’t a luxury, but a necessity for protecting both your heart and brain. Poor sleep patterns have been linked to an increased risk of dementia and Alzheimer’s disease. In fact, a study in the journal Neurology found that fitful slumber and sleep deprivation can actually shrink your brain. And short sleepers (those who get less than six hours per night) have an increased risk of heart disease.

Even a modest amount of added shut-eye can give big results: In study of sleep-deprived, middle-aged adults, each extra hour of rest decreased the risk of coronary artery calcification (which may cause heart disease) by about a third.

CONSIDER MEDITATION. Meditation has long been associated with heart-healthy stress reduction, but it’s also been shown to improve LDL levels and, most recently, decrease the risk of dementia and Alzheimer’s disease. Take a few minutes at around the same time every day to focus on your breathing or listen to a meditation CD before you turn in for the night.