Heart disease is the leading cause of death in the United States. However, many of these cases could be prevented. It is possible to reduce your risk of heart disease by making necessary lifestyle changes.
What is Heart Disease?
Heart disease can come in many forms, but it is anything that damages the blood vessels, arteries, and heart muscle. Some common types of heart disease include:
- Congenital Heart Disease: deformities of the heart since birth
- Coronary Artery Disease: diseased or damaged coronary artery, usually because of plaque buildup
- Peripheral Artery Disease: the peripheral arteries are narrowed, often causing pain in the legs, stomach, arms and head
- Arrythmias: irregular heartbeats
- Heart Failure: when the heart does not pump enough blood to sustain the body
- Heart Attack (myocardial infarction): interrupted blood flow to the heart damages the heart muscle
- Hypertrophic cardiomyopathy: a thickened left ventricle makes pumping blood difficult
- Mitral regurgitation: the mitral valve does not close fully and blood flows back into the heart
- Mitral valve prolapse: the valve between left atrium and left ventricle does not close
- Pulmonary stenosis: the pulmonary valve is too narrow, making it hard for the heart to pump blood into the pulmonary artery
Risk Factors
There are some factors—physical or inherited traits—that we have little control over. These include:
- Age (risk of heart disease increases with age)
- Family history (having a family member with heart disease increases your risk)
- Gender (men are at greater risk of heart disease until about 65; after menopause, women are at a higher risk of heart disease)
- Race or ethnicity (people of African descent are at higher risk for heart disease)
How to Prevent Heart Disease
Manage your blood pressure
To manage your blood pressure, you first need to monitor it. Get your blood pressure checked regularly with your doctor or learn to check it yourself at home.
Blood pressure is measured in millimeters of Mercury (mm Hg). There are two numbers that you see/hear when you get your blood pressure checked. The top number is systolic blood pressure (when your heart beats) and the bottom is diastolic (when your heart rests). Here is what the numbers indicate about your blood pressure:
| Category | Blood Pressure |
| Normal | Below 120/80 |
| Elevated | 120-120 / 80 or below |
| High | 130 / 90 or above |
Some things you can do to lower your blood pressure include limiting salt and eating foods with potassium and magnesium. It’s also important to exercise regularly, manage stress, and monitor cholesterol. Basically, it’s just everything else in this guide!
Keep Your Cholesterol Normal
Like blood pressure, you can’t keep your cholesterol at a normal level if you aren’t monitoring it. This one requires a simple blood test from your doctor.
There are two types of cholesterol: LDL and HDL. LDL stands for low-density lipoprotein and is known as the “bad” cholesterol that builds up in your veins. HDL is high-density lipoprotein, the “good” cholesterol that can help lower LDL cholesterol.
To reduce LDL cholesterol, avoid foods with trans fat and saturated fat. These are often in deep-fried, processed, and packaged foods. Stick with foods with healthy fat—avocados, fatty fish, vegetable oils, legumes, nuts, and seeds.
Eat a Heart-Healthy Diet
We’ve already mentioned a few things to keep your heart healthy—like limiting salt and avoiding unhealthy fats. These are all great for your heart. On top of that, make sure you eat plenty of fruits, vegetables, and whole grains. Stay away from foods that are processed.
You may consider specific guidelines to follow, such as the DASH diet. It stands for Dietary Approaches to Stop Hypertension. Other diets, such as the Mediterranean, have also proven helpful against heart disease.
Exercise Regularly
Physical activity can lower your blood pressure, strengthen your heart, and help you maintain and healthy weight and manage stress. Doing 30 minutes a day, 5 days a week can significantly reduce your risk of heart disease. Try to incorporate activities you enjoy into your day—a brisk walk, a sport, a swim, or a jog.
Maintain a Healthy Weight
Added weight equates to higher blood pressure as your heart must work a little harder to get more fluid through your body. This can be managed though. With a healthy diet, quality sleep, and exercise you can rich your goals. Talk with your doctor if you struggle with maintaining a healthy weight.
Do Not Smoke or Use Tobacco
Smoking raises your blood pressure and contributes to the plaque buildup in your blood vessels. If you smoke, find a way to quit. Doing so can reduce your risk of heart disease. If you do not smoke or use tobacco, don’t start.
Limit Alcohol Intake
Alcohol can make your blood pressure spike and it can add extra weight. This puts more pressure on your heart. You can reduce your risk of heart disease simply by being smart about how much you consume. It is recommended that men have no more than two drinks and women no more than one.
Get Quality Sleep
Sleep is more important for your heart health than you might think. Research has repeatedly shown that poor sleep means higher blood pressure. You are also at risk of higher stress and added weight when you get less sleep. Consistent rest can improve your mood, blood pressure, weight, and quality of life. Not to mention, it lowers your risk of heart disease.
Manage Your Stress
Stress is linked with your heart health. When you are stressed, your blood pressure rises. Everyone experiences stress; sometimes it can even be helpful. But chronic stress or anxiety can keep your heart pounding and your blood pressure high. It can also disrupt sleep and cause you to engage in unhealthy habits.
Learn to manage your stress. Here are some ideas to get you started:
- Look at the bigger picture of your situation.
- Focus only on what you can control.
- Find relaxing and destressing activities you enjoy.
- Do not take on more than you can manage.
- Get plenty of sleep.
- Practice meditation or mindfulness.
- Take time to breathe deeply (15 minutes every morning and night).
Seek Help for Diabetes
If you have diabetes, you are at a higher risk of heart disease. High blood sugar levels can damage blood vessel walls over time. Carefully monitor your blood sugar and work with your health care provider on the best course of action for you.
Consider Heart-Healthy Supplements
Some supplements can give your heart extra protection.
There are supplements that help lower your blood pressure by introducing nitric oxide into your bloodstream. This relaxes and opens your blood vessels, which lowers blood pressure. These include l-arginine, l-citrulline, and beetroot powder.
Omega-3 fatty acids can also lower your blood pressure and clean out triglycerides (fats in your blood) and reduce plaque buildup.
Vitamins C and E are both antioxidants (which fight against free radical molecules that cause damage). Vitamin C is also known for lowering blood pressure and cholesterol.
B vitamins can also be very helpful for your heart. Certain vitamins like B12 and folate (or its synthetic twin folic acid) can lower homocysteine levels. Homocysteine levels refer to amino acids in your blood. High homocysteine levels are linked with heart disease.
Certain minerals can be helpful. Zinc manages how calcium moves through your heart cells (and too much calcium can cause heart failure). Manganese helps break down cholesterol.
Always check with your doctor before starting a supplement, especially if you have a serious health condition or are already taking medication.
Talk with Your Doctor About Medication
If all else fails, medication may help. There are medications that can address the factors of heart disease, which can reduce your risk. You can talk with your doctor about medications for lowering blood pressure, managing cholesterol, and for breaking down sugars. As you combine medication with lifestyle changes like eating healthy and exercising, you can lower your risk of heart disease.
The Bottom Line
Heart disease can be preventable in most cases. Making necessary lifestyle changes can improve your quality of life and reduce your risk of heart disease.
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