Heart disease is the top cause of death in developed countries. Thanks to better medical care, surgeries, and increased awareness, deaths from heart disease in the United States have dropped in recent years.
But the problem is still widespread. Each year, heart disease is linked to over 700,000 deaths in the U.S. and more than seven million hospital stays. Over 80 million American adults live with some form of heart disease, costing the health care system more than $300 billion annually.
Some risk factors for heart disease, like age and family history, are beyond your control. But according to the American Heart Association, there are seven key risk factors that you can change.
These are called modifiable risk factors, and working on them can lower your chances of developing heart problems. These factors are closely tied to the buildup of plaque and fat in the arteries, known as atherosclerosis.
Unfortunately, fewer than one percent of Americans have all seven risk factors under control. Among these, having an unhealthy diet is often the hardest to manage.
The first three risk factors—high blood pressure, high cholesterol, and diabetes—can be controlled with medication, though lifestyle changes can help too. The remaining four—smoking, obesity, lack of exercise, and poor diet—are entirely based on behavior and personal choices.
High blood pressure happens when the force of your blood against artery walls is too strong. This increases your risk of heart attack and stroke. While medications are available, lifestyle changes like losing weight and staying active can also help lower blood pressure. It’s important to work with a doctor to find the best plan.
Cholesterol is a type of fat that occurs naturally in your body. But having too much of it can clog your blood vessels. High cholesterol is a major contributor to heart disease.
Eating better, exercising, and losing weight can help reduce it, though some people may also need medication, especially if they have a genetic tendency to high cholesterol. It’s a good idea to get regular cholesterol checks.
Diabetes involves high blood sugar levels, which can damage blood vessels and lead to heart disease. While medications are available to manage diabetes, eating a healthy diet and working closely with doctors and nutrition experts is critical to staying healthy.
Smoking is one of the clearest causes of heart disease. It also leads to stroke. The good news is that quitting smoking can have a huge benefit. Within two to three years of quitting, the risk of death from heart disease drops by 36 percent. If you smoke, talk to your doctor about how to quit. If you don’t smoke, don’t start.
Obesity is another major risk factor. More than 40 million Americans are obese. For every two pounds someone is over their ideal weight, the risk of heart attacks goes up by about 3 percent. Obesity is also closely connected to diabetes. Losing weight can be hard, but it’s one of the most effective ways to protect your heart.
Many people lead sedentary lives, meaning they don’t move around enough. But regular activity can help raise good cholesterol, lower bad cholesterol, manage blood sugar, and reduce blood pressure.
You don’t need to run marathons. Even simple activities like walking, taking the stairs, or doing household chores can help. Just 30 minutes of moderate activity five days a week can make a difference.
Finally, diet plays a huge role. Portion sizes have grown, and processed foods are everywhere. Many of these foods are high in sugar, fat, and salt.
To protect your heart, try to eat more fruits, vegetables, whole grains, and lean proteins. Cut back on added sugar, sodium, and saturated fats. Being aware of what you eat and how much you eat is key to improving heart health.
Taking small steps to improve any of these seven areas can make a big difference over time. While you can’t change your age or your family history, there’s a lot you can do to take care of your heart today and in the future.
If you care about heart health, please read studies that Changing blood pressure readings is a hidden sign of heart disease and common type 2 diabetes drugs may raise heart risk.
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