Heart disease remains the number one killer in the United States, claiming a life every 34 seconds from cardiovascular disease, according to the American Heart Association’s 2025 Heart Disease and Stroke Statistics Update. While medical breakthroughs have extended the lives of many people with heart conditions, cases linked to high blood pressure and obesity continue to rise at what experts call “alarming rates.” Your family history and age play a role in your heart disease risk, but the good news is that your daily habits matter just as much.
- Heart disease claims a life every 34 seconds.
- High blood pressure and obesity are rising at alarming rates.
- Simple daily habits can reduce risk.
- Medical breakthroughs extend lives but lifestyle still matters.
Daily Walking
Decades of research support cardiovascular exercise as a first defense against heart disease. Walking is an easy, simple way to get cardio exercise in, and you can do it pretty much anywhere outdoors or indoors with a treadmill.
- Set a daily goal of 30 minutes
- Walk at a brisk pace
- Use a walking app to track steps
- Incorporate intervals of faster walking
- Make it a social activity with friends or family
Studies show that walking can prevent heart disease risk even though it is a less-intense modality than other forms of cardio exercise, such as hiking, jogging or cycling. Plus, research suggests that more people stick to a walking plan over time the greater the positive impact on overall health and wellness. You can always make your walk more intense if you want to improve your health even further.
Strength Training
An emerging body of research points to resistance training as another way to reduce your risk of heart disease. In fact, a 2018 study found that lifting weights for less than one hour a week could reduce your risk for a heart attack or stroke by up to 70%-independent of aerobic exercise, making these results even more significant.
- Bodyweight exercises such as air squats, push-ups, and lunges
- Use resistance bands for added challenge
- Perform 2-3 sets of 8-12 reps
- Include upper and lower body movements
- Progress gradually to avoid injury
According to Johns Hopkins Medicine, this profound effect probably has something to do with the way weightlifting changes your body composition. Lifting weights helps you build muscle and lose fat. Excess body fat is a major risk factor for heart disease, so any exercise that helps you reduce body fat is helpful.
Nutrition – Foods That Help
Many delicious foods have a direct link to improved heart health. In general, a diet rich in whole grains, fruit, vegetables, lean protein and healthy fats from nuts, seeds, fish and oils promotes heart health.
- Whole grains like oats and quinoa
- Fresh fruits such as berries and apples
- Vegetables like leafy greens and cruciferous types
- Lean proteins such as skinless poultry and legumes
- Healthy fats from nuts, seeds, fish and olive oil
If you don’t have access to fresh produce, frozen and canned fruits and veggies work just as well. Just be mindful of salt intake when eating canned foods.
Nutrition – Foods to Limit
On the flip side, several foods have direct links to heart disease. To reduce your risk of heart disease, limit high-fat and high-sugar foods such as potato chips and store-bought desserts.
- Highly processed foods including most fast food
- Processed meats like hot dogs and cured meats
- Boxed snacks such as Twinkies and crackers
- Trans fats (hydrogenated oils)
- High-fructose corn syrup
Trans fats increase “bad” cholesterol and triglycerides in your blood, while high-fructose corn syrup is a driver of several heart disease risk factors and comorbidities. Side note: Don’t be afraid of saturated fat on its own, as research has debunked the myth that saturated fat alone leads to heart disease. Many healthy foods, such as avocados and cheese, contain saturated fats. Processed foods are often high in saturated fat, but it’s more so the trans fats and refined carbohydrates to look out for.
Lifestyle Habits – Smoking
It’s common knowledge by now that smoking is just plain bad for health. Your heart is no exception.
According to the American Heart Association, of the 800,000 US deaths caused by cardiovascular disease each year, almost 20% are due to cigarette smoking.
Smoking impairs your cardiovascular system in a few ways: It leads to plaque buildup in your arteries, changes your blood chemistry and thickens blood, and permanently damages your heart muscle and blood vessels. The National Heart, Lung and Blood Institute says that even an occasional cigarette can cause substantial damage.
Lifestyle Habits – Alcohol
We’re not here to tell you that you can’t enjoy your favorite cocktail or crack open a cold one on game day, but we’d be remiss if we didn’t mention the consequences of excess alcohol consumption.
Drinking too much is generally bad for all your body systems. Specifically regarding heart health, alcohol has been linked to various cardiovascular diseases, including hypertension, coronary artery disease, peripheral artery disease and stroke.
The American Heart Association maintains that drinking in moderation is fine, but once you inch past that mark (one drink per day for women and two for men), things take a turn for the worse. Also, the link between red wine and heart health isn’t all that clear.
Lifestyle Habits – Stress
More research is needed to understand exactly how stress contributes to heart disease, but scientists have observed a relationship between stress and heart health.
For starters, high levels of chronic stress can trigger unhealthy coping habits, such as smoking, drinking alcohol or eating lots of high-fat or high-sugar food. Stress also undermines your body’s ability to rest and sleep.
Researchers have even identified a specific and unusual sort of heart attack called takotsubo cardiomyopathy, also known as stress cardiomyopathy and “broken heart syndrome.” This condition has been linked to emotional trauma, but many patients with this condition exhibit no identifiable cause.
Don’t underestimate the impact of stress on your heart. While stress is inevitable and unavoidable at times, it helps to have a handful of stress-relief tactics to rely on in times of extreme duress.
Lifestyle Habits – Sleep
Scientists have positioned sleep deprivation as a risk factor for heart disease because of inverse relationships between sleep duration and cardiovascular diseases: It seems the less sleep you get, the higher your risk for cardiovascular events.
Insomnia and sleep apnea have also been linked to heart disease, and sleep duration and quality seem to have a direct effect on blood pressure.
Indirectly, sleep deprivation causes people to make poorer food choices and lack motivation to exercise, both of which increase the risk for heart disease.
Lifestyle Habits – Annual Checkup
If you’re able to, schedule a yearly checkup with your doctor to make sure all’s in order.
Getting a blood panel that checks for cholesterol, triglycerides, blood sugar and other important health markers can help you keep close tabs on your heart health.
If you don’t have a primary care doctor, call your nearest urgent care or walk-in clinic to see if it offers basic blood tests.
At the very least, checking your blood pressure with an at-home monitor gives you some indication of how you’re doing.
Keep track of your health records so you can identify any changes or patterns over time.
If any indication of heart disease arises, don’t be afraid to ask your doctor any questions. Make sure you understand what the numbers mean, what changes you might need to make to your lifestyle, and if you’ll need any medications. Being an advocate for your own health gets you far.
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