For over a century, heart disease has been the leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). Despite its long-standing presence as the nation’s top killer, surveys indicate that over half of Americans are unaware of the severity of the issue. American Heart Month, observed in February, serves as a reminder to raise awareness about heart disease and its prevention. In 2022 alone, more than 700,000 Americans died from heart disease, accounting for about one-fifth of all U.S. deaths.
“Heart disease is just endemic,” said Dr. James O’Keefe, director of preventive cardiology at the Saint Luke’s Mid America Heart Institute in Kansas City. “Most Americans, sooner or later, come down with it.” While death rates from heart disease have decreased considerably since the 1950s, recent trends show an increase in cardiovascular disease (CVD) deaths. This is partly due to the rising prevalence of risk factors such as high blood pressure, obesity, and unhealthy lifestyles. Moreover, certain populations, such as Black Americans, face higher risks of developing heart disease.
While these facts may seem alarming, it’s important to note that there are actions you can take to lower your risk. Many of these steps require time, effort, and sometimes financial resources, which can make them less accessible for some Americans. However, small, manageable changes to your diet and lifestyle can significantly impact your overall heart health. Here are five essential tips to help you reduce your risk of heart disease.
1. Eat Less Processed Foods
The Standard American Diet (SAD) has earned its negative reputation for being high in calories and low in nutrients. The SAD is typically rich in ultra-processed foods, which are high in unhealthy fats, sugars, and refined carbohydrates. These ingredients contribute to an increased risk of obesity, heart disease, diabetes, and other chronic conditions. Dr. O’Keefe emphasizes that ultra-processed foods, with their unpronounceable ingredients, are often far removed from natural, whole foods.
To lower your risk of heart disease, it’s essential to reduce your intake of processed foods. Dr. O’Keefe advises that you prioritize single-ingredient foods, such as fresh fruits, vegetables, lean proteins, nuts, and whole grains. These whole foods are nutrient-dense and provide essential vitamins, minerals, and fiber that support heart health.
Among these heart-healthy foods, Omega-3 fatty acids play a vital role. Omega-3s, found in foods like fatty fish (salmon, mackerel, sardines) and plant-based sources like chia seeds, help lower triglyceride levels—types of fat in the blood that, when elevated, increase the risk of heart disease and stroke. According to the Cleveland Clinic, Omega-3 fatty acids support heart health by reducing inflammation in the body, lowering blood pressure, and improving overall lipid profiles.
However, it’s important to recognize that accessing healthy foods can be costly and, at times, impractical for people in certain socioeconomic groups. For those living in food deserts or areas with limited access to fresh produce, making healthy food choices can be a challenge. The disparity in food access contributes to the ongoing health crisis, making heart disease prevention more difficult for some individuals.
2. Exercise, Preferably with Others
The Mayo Clinic recommends engaging in at least 30 to 60 minutes of physical activity daily to maintain cardiovascular health. However, for many Americans, finding time for regular exercise amidst work, family responsibilities, and other obligations can be a significant challenge. Despite this, there are ways to incorporate more movement into your day without feeling overwhelmed. Even light-intensity activities such as walking the dog, gardening, or taking the stairs instead of the elevator can provide health benefits.
Dr. O’Keefe encourages Americans to aim for at least 8,000 steps a day, with 10,000 steps being even better. Walking is one of the simplest yet most effective ways to maintain a healthy heart. In addition to walking, strength training a couple of times a week is recommended to help build muscle mass, improve metabolism, and promote cardiovascular health.
However, it’s not just about exercising alone. Social connections during exercise can further improve heart health. Research conducted by Dr. O’Keefe has shown that social sports like tennis or pickleball provide not only physical benefits but also emotional and social benefits that improve life expectancy. Engaging in group activities such as pick-up basketball or even casual fitness classes fosters connections with others, which has been shown to reduce stress, improve mental health, and increase motivation.
For those who struggle to find time for exercise, starting small and gradually increasing your activity level can lead to long-term benefits. Scheduling time for regular physical activity, whether it’s a walk after dinner or a weekend hike, can make it easier to prioritize exercise in your daily routine.
3. Manage Stress and Get Enough Rest
In today’s fast-paced world, stress is nearly unavoidable. Work pressures, family obligations, financial stress, and life’s many other demands can trigger chronic stress, which can increase the risk of high blood pressure, unhealthy eating, and sedentary behavior—all of which are risk factors for heart disease. Dr. O’Keefe stresses that managing stress is a crucial part of maintaining heart health.
One effective way to manage stress is through mindfulness practices such as meditation, yoga, or deep breathing exercises. Taking time each day to engage in these calming activities can reduce stress levels, lower blood pressure, and improve overall well-being. Additionally, spending time outdoors in nature, whether it’s walking in the park or simply sitting on your porch, can help clear the mind and provide stress relief.
Sleep is also an essential component of heart health. Adults should aim for seven to nine hours of quality sleep each night. Dr. O’Keefe explains that insufficient sleep is linked to an increased risk of obesity, high blood pressure, diabetes, and heart disease. Sleep is the body’s time to repair and restore, so prioritizing adequate rest can help reduce inflammation, regulate hormones, and support heart health.
Creating a sleep-friendly environment is essential for improving sleep quality. This includes minimizing exposure to screens before bed, maintaining a consistent sleep schedule, and ensuring your bedroom is dark, quiet, and comfortable.
4. Stop Smoking
Smoking has long been recognized as a leading cause of preventable diseases, including heart disease. While smoking rates in the U.S. have dropped dramatically over the years, smoking still remains a significant contributor to cardiovascular problems. According to the Mayo Clinic, chemicals in tobacco smoke damage the heart and blood vessels, leading to increased blood pressure and heart rate. This causes the heart to work harder to supply oxygen to the body, which can increase the risk of heart attacks, stroke, and other cardiovascular events.
If you are a smoker, quitting is one of the most effective steps you can take to protect your heart. The good news is that the benefits of quitting smoking are immediate. Within 20 minutes of quitting, your heart rate and blood pressure begin to drop. After just a few weeks, your circulation improves, and within a year, your risk of heart disease is cut in half compared to someone who continues to smoke.
Smoking cessation is a challenge, but there are resources available to help. Nicotine replacement therapies, counseling programs, and smoking cessation apps can all provide support in your journey to quit smoking. Even if you’ve tried quitting before without success, don’t be discouraged—many people require multiple attempts before they are able to quit for good.
5. Go to the Doctor, Not Just in an Emergency
Regular doctor visits are a vital part of heart disease prevention. Many risk factors for heart disease—such as high blood pressure, high cholesterol, and high blood sugar—often don’t show noticeable symptoms until they have progressed. This is why it’s important to schedule routine check-ups that include testing for these risk factors. Regular monitoring allows for early detection and intervention, which can reduce the risk of cardiovascular events down the road.
In addition to monitoring blood pressure and cholesterol levels, it’s essential to consider weight management as part of your heart health plan. Obesity is a major risk factor for heart disease, and nearly three-quarters of U.S. adults are either overweight or obese. Healthcare providers often use body mass index (BMI) to determine whether an individual is at risk, although this measure has its limitations.
Access to medications that help manage weight, diabetes, and high blood pressure is becoming increasingly available. These treatments, along with lifestyle changes, can help individuals take control of their heart health. Whether it’s starting a weight-loss program or adjusting your medication, working closely with a healthcare provider is key to making the right decisions for your health.