Heart disease is the leading cause of death for people in the United States.1 Some factors like genetics may make you more prone to heart disease, but the best way to avoid heart problems is to keep your heart healthy. It’s important to eat a heart-healthy diet, get plenty of sleep, not smoke, and stay physically active.2

Lifestyle is hugely important for your heart health: About 80% of cardiovascular disease, which includes heart disease and stroke, can be prevented.3 Read on to learn what you can do to make your heart stronger.

1. Don’t Smoke or Vape

Most people are aware by now that smoking is linked to all kinds of serious health issues. Cigarette moking causes inflammation and can increase the risk of atherosclerosis. This condition happens when fatty substances build up in the arteries, which narrows them. Avoiding smoking is so important that it’s one of the most important things you can do to lower your heart disease risk.4

2. Eat a Heart-Healthy Diet

Diet is an integral part of a healthy lifestyle. The Mediterranean diet gets a lot of attention for its emphasis on healthy fats and fresh ingredients. The American Heart Association (AHA) also recommends the DASH diet as good for heart health.5

The DASH diet is an eating plan based on research from the National Heart, Lung, and Blood Institute (NHLBI). DASH stands for dietary approaches to stop hypertension. This diet lowers high blood pressure and improves cholesterol, reducing your risk of heart disease.6 The DASH diet generally follows many of the same guidelines as the Mediterranean diet but allows for more dairy products and meat.

There’s a good reason the Mediterranean diet gets so much attention. There’s the most evidence supporting this eating style in reducing the risk of cardiovascular events. A study of 7,447 participants published in 2018 found that people at high risk of heart disease who followed a Mediterranean diet were less likely to have a major cardiovascular event than those who ate a reduced-fat diet.7

The Mediterranean diet encourages you to consume and limit these foods:8

• Cut back on red meat
• Eat plenty of vegetables, fruits, whole grains, and pulses or legumes
• Enjoy these foods in moderation: low-fat or fat-free dairy products, eggs, and poultry
• Enjoy wine in moderation.
• Have moderate amounts of fish, which are high in anti-inflammatory omega-3 fatty acids. Look into sustainably caught or farmed fish.
• Incorporate healthy fats in your diet, including extra virgin olive oil, avocados, seeds, and nuts.
• Limit sugar-sweetened beverages and sweets. Reach for fruit instead of sugary desserts.
• Try to cut out processed foods like chips and processed meats

3. Get Plenty of Sleep

Everyone’s needs are a little different, but most adults need between seven and nine hours of sleep a night. Consistently dip below that, and you could be hurting your heart. Poor sleep has been linked to high blood pressure and can make it difficult to lose weight.9 It can also make you less likely to want to exercise, which is not great for your heart.

Your heart rate slows down, and your body relaxes during sleep. Getting enough high-quality sleep is important for your heart health and overall well-being.

4. Keep Your Blood Pressure in a Good Range

A healthcare provider can check you for heart disease symptoms and stay on top of your blood pressure at annual physicals. Knowing your blood pressure is incredibly important. There are no specific symptoms of high blood pressure, medically known as hypertension. Having uncontrolled blood pressure can lead to heart disease.10

If you are diagnosed with high blood pressure, it’s important to follow a healthcare provider’s recommendations. They may advise you to make some changes to your lifestyle or put you on medication. You’ll need to make sure to take medication consistently if it’s prescribed.10

5. Limit Alcohol

There are some confusing messages surrounding alcohol and heart health. A study published in 2017 suggested that having a glass of red wine a day can lower your risk of dying from heart disease.11 No evidence proves drinking red wine will improve your heart health.12

Alcohol is generally a toxin to the heart, so try to drink only on special occasions. The Dietary Guidelines for Americans (DGA) recommend that women have no more than one alcoholic drink per day and that men have no more than two drinks per day.13

6. Maintain a Healthy Weight

Research has shown that being underweight, or having a body mass index(BMI) below 18.5 kg/m2, may put you at risk of developing heart disease.14 Being overweight or having obesity can also increase your heart disease risk.15

A study published in 2021 noted that obesity contributes directly to heart risk factors, including high blood pressure, high cholesterol, sleep disorders, and type 2 diabetes. Obesity also leads to the development of heart disease and death from heart disease independently of other risk factors.15

The study authors wrote that obesity is a heterogeneous condition. Body fat mass alone doesn’t make a person more susceptible to obesity-related heart complications. Individual differences in regional body fat distribution also affect heart health.15

People with obesity may see several heart health benefits from reducing overall body fat mass. Exercise and dietary changes are some ways to help do so. Remember that it’s always good to check in with a healthcare provider about the right options for you.

7. Prevent Infections

Bacterial and viral infections have been shown to increase the risk of or worsen heart disease.16 It’s important to prevent infections by:17

• Cleaning and disinfecting objects and surfaces that people regularly touch
• Maintaining good dental hygiene by regularly brushing your teeth and visiting a dentist18
• Practicing safe sex
• Practicing social distancing if you or someone else is sick
• Preparing and handling food per food safety guidelines
• Regularly washing your hands with soap and water
• Staying up-to-date on vaccinations, such as those that protect against COVID-19 and the flu
• Using hand sanitizer if you don’t have access to soap and water

8. Reduce Stress

Chronic stress can be tough on your heart. It can also lead to being inactive and overeating, which can cause high blood pressure and high cholesterol. Both of these are significant heart disease risk factors.19

There’s not enough evidence that shows that relaxation techniques lower heart disease risk, but they can support overall well-being. The following can be helpful:20

• Biofeedback, which helps you control physiological processes like heart rate
• Deep breathing
• Meditation
• Progressive muscle relaxation, or a technique in which you tense and relax your muscles
• Tai chi
• Yoga

9. Stay Physically Active

Physical activity makes your cardiovascular system more efficient. Experts recommend getting at least 150 minutes of moderate to intense exercise weekly. You can also work out harder for a shorter period of time: Aim for 75 minutes per week of vigorous aerobic activity or a combination of moderate and intense exercise.21

It’s important to spread your exercise throughout the week instead of trying to do it all in one or two days. Aim to do something to get your heart rate up every day if squeezing in an actual workout every day is challenging.

10. Visit a Healthcare Provider for Regular Health Screening Tests

Screening tests help detect conditions early, making them easier to treat. A healthcare provider may recommend that you regularly test certain markers of heart disease, including:22

• Blood glucose (sugar) test
• Blood pressure
• Cholesterol
• Waist circumference
• Weight

A healthcare provider can determine how often you need to monitor these factors. They might consider other risk factors, such as your age, family health history, and sex. They’ll also discuss any lifestyle changes you can make, like dieting, exercising, and quitting smoking.22

A Quick Review

Heart disease is the leading cause of death for people in the United States. Ways to keep your heart healthy include eating a heart-healthy diet and staying physically active. It’s also important to get plenty of sleep and not smoke.

It’s essential to visit a healthcare provider regularly to measure certain markers of heart disease. Your blood sugar, blood pressure, and cholesterol can tell you a lot about your heart health. A healthcare provider can make recommendations for diet and exercise based on these factors.

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