Heart disease remains the leading cause of death in the United States, taking more lives each year than any other condition.[1] Some factors related to heart disease —like age, family history, and genetics — can’t be changed. However, many factors are in your control. In fact, heart disease is often preventable with the right lifestyle choices and regular health screenings. By making small, consistent changes today, you can significantly reduce your risk and live a longer, healthier life.
Here’s how you can take proactive steps toward a healthier heart:
Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats (such as nuts, seeds, and olive oil). Limit processed foods, sugary drinks, trans fats, and excessive salt. Include omega-3 fatty acids (found in salmon, flaxseeds, and walnuts) to support heart health.[2]
The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity exercise per week (like brisk walking, cycling, or swimming).[3]
Smoking is one of the most significant contributors to heart disease — quitting can dramatically improve your heart health. Likewise, limit your alcohol intake to moderate levels.[4]
Many factors related to heart disease, such as high blood pressure and high cholesterol, have no obvious symptoms. That’s why regular screenings are crucial![5]
Chronic stress can contribute to heart disease. Relaxation activities like meditation, deep breathing, and yoga can help you manage stress. Quality sleep is also essential for heart health. Try to get 7 to 9 hours per night.[1]
Sources
[1] Mayo Clinic. “Heart Disease Prevention: Strategies to Keep Your Heart Healthy.” Accessed January 31, 2025.
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502.
[2] Centers for Disease Control and Prevention. “Preventing Heart Disease.” Accessed January 31, 2025. https://www.cdc.gov/heart-disease/prevention/.
[3] Mayo Clinic. “Heart-Healthy Diet: 8 Steps to Prevent Heart Disease.” Accessed January 31, 2025.
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702.
[4] American Heart Association. “American Heart Association Recommendations for Physical Activity in Adults and Kids.” Accessed January 31, 2025.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
[5] Centers for Disease Control and Prevention. “Preventing Heart Disease.”
