How to lower your risk of heart disease

Did you know that while heart disease remains one of the leading causes of death worldwide, many cases are actually preventable?

If you want to live not only longer, but also stronger, one of the most important things you can do is keep your heart healthy. Your heart pumps blood to every part of your body. That blood carries the oxygen and nutrition that your body needs to perform at its best.

By understanding your risk factors and making informed lifestyle choices, you can take meaningful steps toward protecting your heart. Whether you're starting small or making bigger changes, improving your heart health begins with knowing what matters most.

What is heart disease?

Heart disease, also known as cardiovascular disease, refers to a range of conditions that affect the heart. The most common type is coronary heart disease (CHD), which occurs when the arteries that supply blood to the heart become narrowed or blocked by plaque buildup. Over time, this can reduce blood flow and increase the risk of heart attack, stroke and other complications.

What are the risk factors for heart disease?

Certain traits, conditions or habits may raise your risk for heart disease. While some of these risk factors you can't control, others you can.

For example, you can’t control aging, sex or having a family history of heart disease. But there are other factors that increase your risk and addressing them can put you on a path toward better heart health. These include:

• High cholesterol level
• High blood pressure
• Diabetes and prediabetes
• Smoking
• Obesity
• Unhealthy diet
• Inactivity

By acting on the risk factors you have control over, you may help prevent or delay CHD. The keys to reducing your risk are living a heart-healthy lifestyle and following the recommendations of your healthcare provider.

7 ways to lower your risk of heart disease

 1. Eat a heart-healthy diet

   Focus on foods that support heart health, including fruits, vegetables, whole grains, lean proteins and healthy fats. Reducing sodium, added sugars and saturated fats can also help improve cholesterol and blood pressure levels.

   2. Stay physically active

   Regular physical activity strengthens your heart and improves circulation. Aim for at least 150 minutes of moderate exercise each week, such as brisk walking, cycling or swimming.

   3. Maintain a healthy weight

   Carrying excess weight can increase your risk for conditions like high blood pressure, diabetes and high cholesterol. Even small weight loss can have a positive impact on heart health.

   4. Quit smoking

   Smoking damages blood vessels and significantly raises your risk of heart disease. Quitting, at any stage, can improve your cardiovascular health and lower your risk over time.

   5. Manage stress

   Chronic stress can contribute to unhealthy behaviors and affect heart health. Finding healthy ways to cope, such as exercise, mindfulness or connecting with others, can make a difference.

   6. Control blood pressure and cholesterol

   High blood pressure and high cholesterol often have no symptoms but are major contributors to heart disease. Monitoring your levels and following treatment recommendations can help keep them in a healthy range.

   7. Get regular checkups

   Routine health visits help detect potential risk factors early. Your healthcare provider can guide you with screenings, lifestyle advice and treatment if needed.

How to build a heart-healthy lifestyle

Building a heart-healthy lifestyle doesn’t happen overnight. Start with small, realistic changes—like adding more vegetables to meals or taking short daily walks—and build from there. Over time, these habits become part of your routine.

Heart health isn’t just about avoiding illness; it’s proactively supporting your well-being. Thinking long-term and making consistent, healthy choices can reduce your risk and improve quality of life.

When should you talk to a doctor?

You should talk to a doctor if you have risk factors such as high blood pressure, high cholesterol, diabetes or a family history of heart disease. It’s also important to seek medical advice if you experience symptoms like chest pain, shortness of breath, dizziness or unusual fatigue. Even without symptoms, regular checkups can help you stay ahead of potential issues.

FAQs

Can heart disease be prevented?

While not all cases can be prevented, many can be delayed or avoided by managing risk factors and maintaining a healthy lifestyle.

What foods help lower heart disease risk?

Foods that support heart health include fruits, vegetables, whole grains, nuts, legumes, fish and sources of healthy fats like olive oil. Limiting processed foods, sodium and added sugars can also help reduce risk.

Is heart disease genetic?

Family history can increase your risk, but lifestyle choices still play a major role. Even if heart disease runs in your family, healthy habits can help reduce your overall risk.

What is the fastest way to improve heart health?

There’s no instant fix, but starting with key changes—like increasing physical activity, improving diet and quitting smoking—can lead to measurable improvements over time.

Can stress increase your risk of heart disease?

Yes. Chronic stress can raise blood pressure and contribute to unhealthy habits like overeating, smoking or lack of physical activity, all of which can increase heart disease risk.

What are the early warning signs of heart disease?

Early signs can include chest discomfort, shortness of breath, fatigue, dizziness or pain in the arms, neck or jaw. Some people may not notice symptoms until a serious event, which is why regular checkups are important.

This story has been updated and was originally published on Nov. 17, 2017.