Writer: Jillian Foglesong Stabile MD, FAAFP, DABOM
Heart disease is the most common cause of death for almost all groups in the United States. It is responsible for around 20% of all deaths. [1] In addition to the death toll, heart disease also comes with significant economic costs. Between 2019 and 2020, the cost of heart disease was more than $252 billion, including the cost of hospitalizations, office visits, medications, and lost productivity. [1] With the heavy burden and costs of this disease, you may be wondering what you can do to prevent heart disease. Here are five heart disease prevention tips.
1. Heart-Healthy Diet
The American Heart Association (AHA) has several recommendations for foods that promote heart health.[3] A heart-healthy diet includes a variety of foods and emphasizes:
- Fruits
- Vegetables
- Whole grains
- Healthy proteins
- Minimally processed foods
- Minimized added sugars
- Minimized salt
- Limited or no alcohol intake
- Unsaturated fats
While you don’t have to follow a specific diet to be heart-healthy, there are several specific diets that emphasize heart health. The first diet that is frequently recommended by healthcare providers is the Dietary Approaches to Stop Hypertension (DASH) diet.[4] The DASH diet focuses on foods such as:
- Fruits and vegetables
- Whole grains
- Fat-free or low-fat dairy options
- Lean proteins, fish, lean meats, eggs, nuts and seeds, soy, and legumes (such as beans)
- Monosaturated or polyunsaturated oils
- Limited sodium (less than 2,300mg daily)
- Limited sweetened drinks, snacks, or desserts
Another diet that is healthy for the heart is the Mediterranean diet.[5] This diet is also recommended by the AHA. The Mediterranean diet is very similar to the DASH diet in that it emphasizes vegetables, fruits, grains, legumes, and healthy fats.
Vegetarian and plant-based diets are also a heart-healthy option in many cases. These diets may decrease cholesterol and blood pressure as well as lowering the risk of diabetes, heart disease, and stroke. [6]
2. Exercising for a Healthy Heart
Getting regular exercise can also help your heart health. Regular exercise has many benefits . It improves the strength of your heart muscle, which leads to better circulation, lower blood pressure, and a more efficient cardiovascular system. [7] Regular exercise can also improve your cholesterol and help you maintain a healthy weight. It can also reduce inflammation in the body.[8]
The AHA recommends getting at least 150 minutes/week of moderate-intensity aerobic exercise or 75 minutes/week of vigorous aerobic activity.[9] You can also engage in a combination of both. The exercise should be spread out over the week.
Moderate-intensity exercise includes activities such as[9]:
- Brisk walking
- Water aerobics
- Dancing
- Gardening
- Doubles tennis
- Leisurely biking (less than 10mph)
Vigorous-intensity exercise includes[9]:
- Hiking uphill or carrying something heavy
- Running
- Lap swimming
- Vigorous dancing
- Heavy yardwork
- Singles tennis
- Bicycling more than 10mph
- Jumping rope
Strength training can be included with aerobic exercise to improve overall strength and health. Strength training of 30 minutes per week can improve heart health.[10]
3. Stress Management
Stress can have many negative impacts on the body, including your heart. Stress can increase your risk of engaging in unhealthy behaviors such as overeating, eating unhealthy foods, or smoking. [11] Stress can also cause difficulty sleeping, which can contribute to poor heart health.
Stress increases the release of certain hormones, and, over time, can lead to high blood pressure.[11] Stress can also cause decreased mental health, which can have negative impacts on heart health. Stress can even be a trigger for a heart attack. [12]
Stress management comes in many forms. Exercise can be a good form of stress relief. Some people with high stress may also need to talk to their healthcare provider about other options for managing their stress, such as professional counseling or even medication. [13]
4. Smoking Cessation
Smoking is another well-known risk factor for heart disease. The best option for preventing heart disease related to smoking is not to start, but if you’re already smoking or if you are around someone who smokes, you should quit or avoid second-hand smoke. [14]
Smoking has been shown to improve your risk of heart disease whether or not you already have heart problems. Your risk of heart disease from smoking decreases as soon as you quit and usually continues to get lower over time. [14] When it comes to heart disease, it is never too late to stop smoking.
5. Controlling Your Chronic Health Conditions
If you have chronic health conditions that can lead to an increased risk of heart disease, controlling these conditions can help lower the impact that they have on your body over time.
High Blood Pressure
High blood pressure can damage the arteries of your heart by making them stiffer. This is because the increased pressure leads to the narrowing of the arteries. [15] This can cause a decrease in blood flow to the heart—leading to chest pain, heart attack, and even heart failure. Kidney disease, stroke, and heart valve problems are also potential ramifications of high blood pressure. Keeping your blood pressure in a healthy range can decrease your risk of heart disease.
Diabetes
Like high blood pressure, diabetes also increases your risk of heart disease. Even when controlled, people with diabetes have an increased risk of heart disease compared to people without diabetes, but the risk is significantly increased when diabetes is uncontrolled. [16] Controlling your blood sugars can decrease your risk of heart disease or stroke.
High Cholesterol
High cholesterol levels are a major risk factor for heart disease. When your cholesterol level is high, extra fats build up in your arteries and form deposits (plaques). These plaques get bigger over time and narrow the arteries further. [17] If these plaques rupture, blood clots form and can cause a heart attack.
Your ideal cholesterol level depends on several factors, including your age and sex. The type of cholesterol that is high also matters. Cholesterol comes in different densities. High-density cholesterol can help clean up the arteries while low-density cholesterol increases your risk of poor health outcomes. [17]
Obesity
Obesity is also associated with an increased risk of heart disease. Obesity is a multifactorial chronic disease that can affect many different health conditions. Studies show that different types of fat in the body can affect heart disease risk. Specifically, fat around the organs or visceral fat increases risk. [18] Maintaining a healthy weight can decrease the risk of heart disease.
Non-Modifiable Risk Factors for Heart Disease
In addition to the modifiable risk factors mentioned above, there are some risk factors for heart disease which are not in your control. These non-modifiable risk factors include [2]:
- Family history of heart disease
- Age
- Sex
- Race and ethnicity
Since you do not have control over these risk factors, if you are looking to lower your risk of heart disease, you should focus on the modifiable risk factors.
Your Heart Health at Everlywell
If you’re concerned about your heart health, you may want to consider an at-home Heart Health Test from Everlywell. This test will provide you with vital information about several of your heart health markers, including cholesterol, HDL, LDL, triglycerides, and HbA1c.
At Everlywell, we also offer virtual visits with our certified healthcare professionals who can help you interpret these tests and give you additional guidance on how to improve your heart health.