9 Ways to Prevent Heart Disease

Got veggies? The American Heart Association (AHA) recommends having a few meatless meals each week and increasing the amount of fiber and whole grains in your diet. This is because most of the cholesterol-raising saturated fat in the American diet comes from animal meat and full-fat dairy products. Eating more vegetarian fare may help lower your cholesterol and reduce your risk for heart disease. There are lots of ways to incorporate more fiber into your diet. Jill Nussinow, RD, a dietician and author of Vegan Under Pressure: Perfect Vegan Meals Made Quick and Easy in Your Pressure Cooker, suggests eating:

• Whole grains such as oatmeal, barley, quinoa, and brown rice
• Beans and lentils
• Nuts, seeds, and fruit
• Soy products, in moderation

“Remember, plant foods contain fiber, and animal foods do not. Conversely, animal foods contain cholesterol, and plant foods do not,” Nussinow says.

Carrying too much weight is a key risk factor for heart disease, and it affects the majority of Americans. According to the CDC, about 74 percent of U.S. adults are overweight, including nearly 42 percent who are obese. Obesity also increases the risk of other health problems related to heart disease, like stroke and diabetes. “But when you lose the weight, that all starts to correct itself: Blood pressure comes down, glucose comes down, and ‘good’ cholesterol levels go up,” says George P. Rodgers, MD, a cardiologist with Ascension Medical Group in Austin, Texas.

And you don’t need to lose a drastic amount of weight to start reaping the heart benefits. “It could be a matter of losing 15 pounds, or 10 percent of your body weight,” says Dr. Rodgers. If you’re struggling with your weight, talk to your doctor about what a healthy weight for your body should be and how to start a nutritious diet and exercise program.

The American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous physical activity per week. Staying fit can improve your heart health in countless ways, such as helping to lower blood pressure, manage your weight, lower cholesterol, control your blood sugar, and even reduce stress.

Make it fun by taking a group fitness class online or by getting a friend to take a walk with you outside. That way, you’re more likely to be consistent. And if there are days when fitting in even half an hour seems impossible, break it into shorter intervals — a 10-minute walk in the morning, another at lunchtime, and then 10 minutes at night. An easy way to do this is by making exercise part of your regular routine, such as parking farther away from a building entrance so you walk a few more steps.

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One of the easiest and most convenient ways to help prevent heart disease is by simply lacing up your athletic shoes and heading out for a brisk walk. Walking is a good form of moderate aerobic activity, which helps lower your risk of heart-related problems like obesity and high blood pressure. But you need to do more than just stroll around the block. Joanne Larsen, RD, a licensed dietitian and creator of the website Ask the Dietitian, says: “If you wear a pedometer that counts steps, aim for 10,000 steps a day.” This is equivalent to about 5 miles, depending on your stride.

Research suggests wearable fitness trackers can motivate people to exercise more. A 2021 study found that people who used these popular digital devices walked an extra 1,850 steps per day — equivalent to about 1 mile — compared with nonusers. Not meeting your goal? Incorporate more walking into your day by going for walk breaks instead of snack breaks during work, and take the stairs whenever possible.

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Following a heart-healthy diet means watching your sodium, sugar, and fat intake, since these are tied to heart disease risk factors like high blood pressure and high cholesterol. In general, packaged foods aren’t as healthy as fresh, so it’s important to read food labels to really understand what you’re eating. “Sometimes the full-fat version of a food is actually better for you because the low-fat or nonfat versions often have a similar calorie level, but far more sugar,” Nussinow says. Other times, products may be lower in calories but have a lot more sodium. “It’s usually better to have smaller amounts of the real food, especially with items that contain healthy fats, such as peanut butter and avocado.” Of course, if you’re eating too many calories of healthy-fat foods, you’re still doing yourself a disservice — moderation is key.

Poor sleep is tied to a number of risk factors for heart disease, including high blood pressure, stroke, diabetes, and heart failure, as well as a sleep disorder called sleep apnea. People with sleep apnea experience multiple pauses of breathing during sleep, resulting in lower-quality sleep and decreased oxygen supply to the blood. When this happens, the body releases stress hormones, which over time can increase the risk of heart disease, according to the AHA.

In addition, sleep apnea is associated with a greater risk of high blood pressure, stroke, arrhythmias like atrial fibrillation, and heart failure. Symptoms of sleep apnea include snoring loud enough to disturb your sleep or that of others, sporadic episodes of choking that actually wake you up several times per night, and excessive daytime sleepiness or fatigue. If you suspect that you may have sleep apnea, see your doctor about undergoing a sleep test for diagnosis.

Much has been made of the heart-health benefits of drinking red wine, but the evidence is still mixed. Some research has shown that resveratrol, a substance found in red wine, may help decrease inflammation that adversely affects heart health. Red wine also contains antioxidants and may also raise levels of HDL (known as the “good cholesterol”) in the blood. But according to the Cleveland Clinic, the HDL cholesterol increased by alcohol may be “dysfunctional,” so you might not really see any health benefits. And if you currently don’t drink alcohol, the possible boost to heart health isn’t a reason to start — there are plenty of other ways to help your heart, such as regular exercise and a healthy diet. If you do drink, know that the heart benefits only apply if you drink in moderation, which is defined as one serving per day for women and two per day for men. A serving of alcohol equates to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard spirits.

Stress is a normal part of life, but high stress levels can affect a number of risk factors for heart disease, including high blood pressure, overeating, smoking, poor sleep, and lack of physical activity. When the body is in a state of stress, it releases the hormone cortisol, which, in high levels, can increase cholesterol, triglycerides, blood pressure, and blood sugar. Therefore, reducing stress is an important part of a healthy lifestyle.

Evidence suggests practicing mindfulness meditation is one way to do this. One study found that mindfulness-based stress reduction programs were linked to a decrease in symptoms of stress, including chronic worrying and poor sleep. The AHA also recommends partaking in your favorite stress-busting activity, even if only for 10 or 15 minutes, including reading a book, playing a sport, making art, playing with kids or pets, listening to music, gardening, or practicing yoga.

Smoking in itself is a major risk factor for heart disease, and when it’s combined with other risk factors, such as high cholesterol levels, high blood pressure, and obesity, it further raises the risk of heart disease. Smoking damages the cells that line the arteries, increases blood clotting, and increases your blood pressure and heart rate — and the effects of secondhand smoke can be almost as damaging. This means that your cigarette habit may even be putting the health of the people around you at risk. Talk to your doctor if you need help kicking the smoking habit. The good news? Five years after quitting, your heart attack risk goes down to that of a nonsmoker.

Additional reporting by Ashley Welch.