Staying active, eating a balanced diet, and keeping your blood pressure in check are just a few ways to help lower your risk of heart disease.
Heart disease covers a range of conditions that affect your heart, including:
- Coronary heart disease
- Heart failure
- Arrhythmia
According to the Centers for Disease Control and Prevention (CDC) Trusted Source, heart disease is the top cause of death in the U.S. In 2021, it was responsible for 1 in every 5 deaths.
There are two types of risk factors that can raise your chances of developing heart disease:
- Non-modifiable risk factors (things you can’t change, like genetics)
- Modifiable risk factors (things you can control, which play a major role in heart disease)
In fact, nearly half (Trusted Source) of Americans have at least one heart disease risk factor, such as:
- Smoking
- High blood pressure
- High cholesterol
Keep reading to learn more about how you can reduce your risk.
Quit Smoking, If You Smoke
Smoking is one of the biggest risk factors for heart disease—but it’s also the most preventable, according to the National Heart, Lung, and Blood Institute (Trusted Source).
When you smoke, plaque (a fatty substance) builds up in your arteries—the blood vessels that carry oxygen-rich blood from your heart to the rest of your body. Too much plaque can harden your arteries, leading to serious problems like heart attacks and atherosclerosis.
Smoking also raises your risk of heart disease in other ways, like:
- Damaging your organs
- Lowering “good” cholesterol
- Increasing blood pressure
Research (Trusted Source) shows that quitting smoking can significantly reduce your risk. The CDC (Trusted Source) even notes that the benefits start almost immediately.
If you smoke, talk to a doctor. They can help you create a quit plan and connect you with support.
Nutrition and Diet
Your diet plays a huge role (Trusted Source) in preventing heart disease—even if it runs in your family.
Here’s a quick guide from the American Heart Association (AHA) (Trusted Source) on what to eat and what to avoid:
| Foods to Eat | Foods to Avoid |
|---|---|
| Fruits & veggies | Processed foods |
| Whole grains | Added sugars (like sugary drinks) |
| Plant-based proteins | Unhealthy fats (saturated & trans fats) |
| Fish & seafood | Alcohol |
| Low-fat dairy | Too much sodium |
| Lean meats (chicken, unprocessed meat) | |
| Healthy oils (like olive oil) |
Some eating plans that may help lower your risk (Trusted Source) include:
- Mediterranean diet (Trusted Source)
- DASH diet (Trusted Source)
- Plant-based diets (Trusted Source)
These diets focus on whole, nutrient-rich foods and are low in cholesterol—another major heart disease risk factor (Trusted Source).
Need help with meal planning? A doctor or nutritionist can create a simple, tasty eating plan that works for you.
Physical Activity and Weight Management
Regular exercise and maintaining a healthy weight can lower your heart disease risk by:
- Strengthening heart muscles
- Lowering blood pressure
- Improving insulin sensitivity
- Reducing blood thickness
- Keeping blood vessels relaxed
Exercise also helps manage cholesterol and weight—both key factors (Trusted Source) in heart disease.
The AHA recommends at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week.
Not sure where to start? Even light activities (like walking or gardening) are better than sitting. A doctor can help you ease into a routine.
Managing Diabetes
The CDC warns that diabetes dramatically increases (Trusted Source) your heart disease risk.
Diabetes means high blood sugar, which can damage blood vessels and heart muscles over time. To lower your risk:
- Stick to your diabetes treatment plan (meds, blood sugar checks, etc.)
- Eat balanced meals
- Exercise 150+ minutes weekly
- Get regular doctor checkups
Lowering Blood Pressure
High blood pressure (hypertension) forces your heart to work harder, which can lead to changes in its structure and function (Trusted Source).
Working with a doctor is key. Your treatment plan may include meds, plus lifestyle changes like:
- Eating a low-fat, balanced diet
- Exercising & managing weight
- Reducing stress
- Quitting smoking (if you smoke)
- Cutting back on salt & alcohol
Managing Stress
Long-term stress may be linked (Trusted Source) to heart disease. Earlier studies tied stress to other risk factors (like high blood pressure or poor diet), but a 2020 review (Trusted Source) suggests stress may directly affect the heart through:
- The brain
- Immune system
- Nervous system
- Blood vessels
To reduce stress, try:
- Mindfulness (yoga, meditation, deep breathing)
- Exercise (Trusted Source)
- Eating well (Trusted Source)
- Limiting screen time (Trusted Source)
- Journaling (Trusted Source)
Frequently Asked Questions
How can I make my heart strong?
Exercise, eat well, and manage stress to keep your heart healthy.
What are 7 ways to control heart health?
- Quit smoking
- Eat a balanced diet
- Exercise 150+ mins/week
- Manage diabetes
- Control blood pressure
- Lower stress
- Maintain a healthy weight
What causes heart disease?
Per the CDC (Trusted Source), top risk factors are smoking, diabetes, high blood pressure, obesity, and high cholesterol.
Can heart disease be cured?
No, but treatment can manage symptoms, slow progression, and improve quality of life.
Takeaway
Heart disease includes various heart-related conditions. Since it’s the leading cause of death in the U.S., managing risk factors is crucial.
If you think you might have heart disease, see a doctor. They can create a personalized treatment plan for you.