Strategies to Prevent Heart Disease

Heart disease is a major cause of death, but you can lower your risk by living a heart-healthy lifestyle. While you can't change certain factors like family history, sex, or age, there are many steps you can take to protect your heart. Making small changes to your daily habits can significantly improve your heart health. Here are eight practical tips to help keep your heart strong and reduce the risk of heart disease, from healthy eating and regular exercise to stress management and routine health screenings. Embracing these habits can lead to a healthier, longer life.

1. Don't Smoke or Use Tobacco

Quitting smoking or using smokeless tobacco is one of the best things you can do for your heart. Even if you don't smoke, avoid secondhand smoke. Chemicals in tobacco can damage your heart and blood vessels, and cigarette smoke reduces oxygen in your blood, raising blood pressure and heart rate. The risk of heart disease drops significantly just one day after quitting, and after a year, the risk is halved compared to smokers.

2. Get Moving: Aim for 30 to 60 Minutes of Activity Daily

Regular physical activity can lower your risk of heart disease by controlling weight and reducing conditions like high blood pressure, high cholesterol, and type 2 diabetes. Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week, along with two or more strength training sessions. Even short bouts of activity, like gardening or walking the dog, offer heart benefits.

3. Eat a Heart-Healthy Diet

A healthy diet protects your heart by improving blood pressure, cholesterol, and lowering the risk of type 2 diabetes. Focus on vegetables, fruits, beans, lean meats, fish, low-fat dairy, whole grains, and healthy fats like olive oil and avocado. Limit intake of salt, sugar, refined carbs, alcohol, processed foods, and unhealthy fats.

4. Maintain a Healthy Weight

Being overweight, especially around the abdomen, increases the risk of heart disease by contributing to high blood pressure, high cholesterol, and type 2 diabetes. Use the body mass index (BMI) and waist circumference to gauge healthy weight. Even modest weight loss can significantly improve heart health by lowering triglycerides, blood sugar, and the risk of type 2 diabetes.

5. Get Quality Sleep

Lack of sleep increases the risk of obesity, high blood pressure, heart attack, diabetes, and depression. Adults should aim for at least seven hours of sleep per night. Establish a sleep schedule, keep your bedroom dark and quiet, and consult a healthcare provider if you suspect conditions like obstructive sleep apnea, which can increase heart disease risk.

6. Manage Stress

Chronic stress can lead to high blood pressure and other heart disease risk factors. Unhealthy coping mechanisms like overeating, drinking, or smoking can exacerbate the problem. Manage stress through physical activity, relaxation exercises, mindfulness, yoga, and meditation. Seek professional help if you experience anxiety or depression.

7. Get Regular Health Screenings

High blood pressure and cholesterol can damage your heart and blood vessels, often without noticeable symptoms. Regular screenings can help you monitor and manage these conditions. Blood pressure should be checked at least once every two years starting at age 18, and cholesterol levels should be tested every five years starting between ages 9 and 11, with more frequent testing as you age. Screenings for type 2 diabetes should begin at age 45, or earlier if you have risk factors.

8. Take Steps to Prevent Infections

Infections can worsen heart problems, so maintain good dental hygiene and get regular checkups to prevent gum disease. Stay up to date on vaccinations, including the flu vaccine, COVID-19 vaccine, pneumococcal vaccine, and Tdap vaccine. Consult your healthcare provider about any other vaccines you may need. By following these eight strategies, you can significantly reduce your risk of heart disease and enjoy a healthier life.