Cardiovascular disease (CVD), often referred to as the “silent killer,” is responsible for millions of deaths across the globe each year. What makes it so dangerous is that it can develop without obvious symptoms until a major (and often life-threatening) event, such as a heart attack or stroke, occurs. Despite being preventable, CVD is the leading cause of death, contributing to one death every 33 seconds in the US. However, research from the CDC and the American Heart Association shows that with mere lifestyle changes, up to 80% of these cases are preventable. Yet, deaths from CVD have increased by 60% over the last 30 years, indicating a drastic need for lifestyle reevaluation.
Ahead, learn how to take control of your heart health with simple science-backed habits proven to reduce your risk of cardiovascular disease.
10 Habits to Reduce Your Risk of Cardiovascular Disease
#1 Eat Like Your Heart Depends On It
The foods we eat directly influence heart health, and certain dietary choices can make all the difference in preventing cardiovascular disease. Rather than just focusing on what to avoid, make sure to prioritize nutrient-dense foods that actively protect your heart. The Mediterranean diet is a great approach to consider, as it has been shown to reduce the risk of cardiovascular disease by up to 30%. This diet emphasizes foods like olive oil, fatty fish, avocado, nuts, legumes, and fresh produce, all of which help lower cholesterol, reduce inflammation, and support heart health.
RELATED: 10 Heart-Healthy Foods to Add to Your Diet
#2 Avoid Processed Foods
Processed foods are often packed with unhealthy fats, added sugars, and sodium — all of which can damage your heart over time. These inflammatory fats, commonly found in packaged snacks, fast food, and takeout, raise LDL cholesterol and contribute to the buildup of plaque in the arteries. Similarly, high-sodium foods can lead to hypertension, increasing the strain on your cardiovascular system and risk for heart disease, and stroke. Be sure to read ingredient labels and remain an informed consumer!
#3 Prioritize Gut Health For Heart Health
Your gut health plays a surprisingly important role in keeping your heart healthy. Recent studies have shown that the gut microbiome — home to trillions of bacteria — can influence inflammation, cholesterol levels, and even blood pressure, all of which are linked to cardiovascular disease. Fermented foods like yogurt, kimchi, and sauerkraut contain probiotics that promote healthy gut bacteria, while high-fiber foods like beans and whole grains feed these beneficial microbes. Shown to reduce arterial stiffness and improve cholesterol levels, supporting your heart health could be as simple as upping your intake of gut-healthy foods!
RELATED: Probiotics VS. Prebiotics: Which is Better For Gut Health?
#4 Break Up Long Periods of Sitting
Even if you’re exercising regularly, prolonged periods of sitting can increase your risk of cardiovascular disease. Research from the Journal of Applied Physiology shows that sitting for extended periods can actually make the body resistant to the benefits of exercise, preventing improvements in lipid, glucose, and insulin metabolism that are otherwise seen in non-sedentary individuals. The good news is that breaking up sedentary time with movement appears to benefit metabolic biomarkers, with improvements in waist circumference, body mass index, and triglycerides. At the very least, set a timer to stand up and move every 30 minutes throughout the day, even if it’s simply around the building or to and from the bathroom.
#5 Stay Active On a Daily Basis
While physical inactivity can increase the risk of heart disease, moving more can protect against it! According to the American Heart Association, just 150 minutes of moderate exercise per week — such as brisk walking, cycling, or swimming — can significantly lower your risk of CVD. Exercise strengthens the heart muscle, improves circulation, lowers blood pressure, and helps regulate cholesterol and blood sugar levels — all key factors in reducing heart disease. Plus, regular movement helps support fat loss and weight management, which is crucial for preventing obesity, a major risk factor for cardiovascular issues.
To stay committed to your fitness routine, find activities you enjoy. Whether it’s yoga, cardio kickboxing, or hiking, consistency is key. Even short bursts of activity, like taking the stairs or stretching during work breaks, can add up to a big impact on your heart health over time!
Struggling to squeeze movement in on busy days? Keep a FitOn Kit in your desk drawer or gym bag— it’s a great way to stay motivated when you’re short on time!
#6 Quit Smoking
We all have bad habits we’re trying to break. However, smoking is one of the most harmful habits for heart health. The good news is that quitting smoking can rapidly improve your cardiovascular health, reducing your risk of coronary heart disease. Remember that creating new habits takes time — seek support during the cessation process with things like therapy, meditation, and community.
#7 Manage Stress
Chronic stress triggers the release of hormones like cortisol, which can elevate blood pressure, increase inflammation, and contribute to arterial damage over time. Research suggests that people with high levels of psychological stress have a higher risk of heart disease, whether related to work, relationships, or overwhelm.
While we can’t always avoid stress, we can change how we respond to it! Implementing stress-reduction techniques such as mindfulness meditation, or deep breathing exercises can go a long way in supporting your mental health and, in turn, your heart health.
RELATED: 17 Stress Management Techniques to Help Your Mental Health Thrive
#8 Maintain a Healthy Weight
Obesity is closely linked to several risk factors for CVD, including high blood pressure, diabetes, and high cholesterol. Yet, more than 100 million Americans are obese — 58% of these adults have high blood pressure, while nearly 1 in 4 have diabetes. This excess weight puts a strain on the heart, increasing the likelihood of heart disease, stroke, and other health complications. The good news is that even a modest weight loss of 5% to 10% of your body weight can lead to significant improvements in heart health and a reduced risk of CVD.
Not sure where to start? Focus on sustainable weight management by making gradual changes to your diet and incorporating regular physical activity.
#9 Try Mocktails Over Cocktails
There’s extensive data linking excessive drinking to high blood pressure, cardiovascular disease, and stroke.
If you choose to drink, be mindful of how much you consume. The AHA recommends limiting alcohol to one drink per day for women and two drinks per day for men. Or, consider opting for a low-sugar mocktail as a heart-healthy alternative! With so many healthy store-bought options and easy-prep recipes to choose from, you can enjoy something nutritious and tasty.
#10 Schedule Regular Health Screenings
Even if you feel healthy, regular health screenings are essential for catching early signs of cardiovascular disease. Conditions like high blood pressure, high cholesterol, and diabetes often have no symptoms. These conditions can exist in silence and quietly increase your risk of heart disease. Routine check-ups allow healthcare providers to monitor these key indicators and recommend lifestyle changes or treatments before complications arise. In fact, early detection through regular screenings is one of the best means of protection, significantly reducing your risk of heart attacks or strokes.
The Takeaway
Although cardiovascular disease is the leading cause of death, the good news is that it’s largely preventable. By adopting heart-healthy habits — like eating whole foods, increasing daily activity, managing stress, and scheduling regular screenings — you can significantly reduce your risk of heart disease. Remember that small, consistent lifestyle changes add up, making a profound impact on not only your heart health, but also your overall health. Use these tips to help inspire your heart-healthy journey — your heart depends on it.
