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Heart disease stands as one of the foremost causes of death in the United States for both men and women. However, there are numerous proactive steps you can take to safeguard your heart and maintain a healthy lifestyle.
Preventing heart disease starts with knowing what your risks factors are and what you can do to lower them. Learn More
Risk factors for heart disease
Have high blood pressure
Smoke
Do not get regular physical activity
Have a family history of early heart disease, for example if your father or brother was diagnosed before age 55, or your mother or sister was diagnosed before age 65
Have a history of preeclampsia, which is a sudden rise in blood pressure and too much protein in the urine during pregnancy
Have unhealthy eating behaviors
Are age 55 or older for women or age 45 or older for men
Each factor that increases your likelihood of getting heart disease raises your overall risk. Some factors like age, sex, and family history can't be altered, while others such as being active and eating well can be changed. Making these changes is crucial for your heart health, and you can do it gradually, tackling one thing at a time.
Questions to ask your provider at your annual checkup
What is my risk of developing heart disease?
What is my blood pressure? What does it mean for me, and what do I need to do about it?
What are my cholesterol numbers? What do they mean for me, and what do I need to do about them?
What is my body mass index (BMI) and waist measurement? Do I need to lose weight for my health?
What is my blood sugar level, and does it mean I’m at risk for diabetes?
What other screening tests for heart disease do I need? How often should I return for checkups for my heart health?
How can we work together to help me quit smoking?
How much physical activity do I need to help protect my heart?
What is a heart-healthy eating plan for me? Should I see a registered dietitian or qualified nutritionist to learn more about healthy eating?
How can I tell when I’m having a heart attack?
High Blood Pressure and High Cholesterol
Most adults need to get their blood pressure checked at least once a year. If you have high blood pressure, you might need more frequent check-ups. Talk to your doctor about how often you should monitor your blood pressure.
Several factors, like age, sex, diet, and exercise, can impact your cholesterol. A blood test can reveal if your cholesterol levels are healthy. Discuss with your doctor about getting your cholesterol tested and how often it should be done. Also, ask your doctor to explain what the numbers mean for you.
Choose Heart-Healthy Foods
Your doctor might suggest the DASH eating plan to help lower high blood pressure and bad cholesterol. These foods, while limiting sodium, saturated fats, added sugars, and alcohol, form the basis of a heart-healthy diet.
Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots
Fruits such as apples, bananas, oranges, pears, grapes, and prunes
Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas
Fat-free or low-fat dairy foods such as milk, cheese, or yogurt
Protein-rich foods:
Fish high in omega-3 fatty acids (salmon, tuna, and trout)
Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey
Eggs
Nuts, seeds, and soy products (tofu)
Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Oils and foods high in monounsaturated and polyunsaturated fats:
Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil)
Nuts such as walnuts, almonds, and pine nuts
Nut and seed butters
Salmon and trout
Seeds (sesame, sunflower, pumpkin, or flax)
Avocados
Tofu
Aim for a Healthy Weight
While the BMI index is an imperfect system, it can provide a rough guide for determining a healthy weight for adults. Generally, a body mass index (BMI) between 18.5 and 24.9 is considered in the healthy range. The online BMI calculator will help you measure your BMI.
Get Regular Physical Activity
Engaging in regular exercise can:
Help you lose extra weight
Enhance your physical fitness
Reduce various heart disease risks by lowering "bad" LDL cholesterol and increasing "good" HDL cholesterol, as well as managing high blood pressure
Decrease stress and improve your mental well-being
Lower the risk for other conditions like type 2 diabetes, depression, and cancer
Before beginning a new exercise routine, talk to your doctor about what kinds and how much physical activity are suitable for you. Even small amounts of physical activity can benefit your health.
Manage Stress
Research shows that strong emotions like anger can sometimes cause heart issues, and stress can lead to high blood pressure and other heart problems. Some unhealthy ways people deal with stress include drinking, using drugs, smoking, or overeating. Learning to manage stress and handle problems better can improve your overall health. You can try healthy ways to reduce stress like talking to a counselor, joining a stress management program, meditating, staying active, practicing relaxation techniques, and seeking support from friends, family, or religious groups.
Quit Smoking
If you smoke, stop. Smoking can increase your chance of heart disease and heart attack and make other heart disease risks worse. Ask your doctor about ways to help you quit smoking. Stay away from secondhand smoke too.
If you need help to quit, think about joining a support group. Many hospitals, workplaces, and community groups have classes that can help you quit smoking.
For free support to quit smoking, call the National Cancer Institute’s Smoking Quitline at 1-877-44U-QUIT (1-877-448-7848). Also, talk to your doctor if you vape. There's scientific proof that nicotine and flavors in vaping can harm your heart and lungs.
Get Enough Good-Quality Sleep
Sleep is really important for your health. When you sleep, your body works to keep your brain and body healthy. It also helps your heart, blood vessels, hormones, growth, and immune system. Not getting enough good sleep can lead to health problems like heart disease, obesity, high blood pressure, diabetes, and stroke. Adults 18 years or older should aim for 7–9 hours of sleep each day.