According to the CDC, heart disease is the leading cause of death in the United States, and the World Health Organization (WHO) says cardiovascular diseases are the top cause of death worldwide. The good news: many of the biggest threats to your heart health are within your control.
In this guide from YetiCoolerz.com, we cover the risk factors you can change and the heart attack warning signs that need emergency care.
In this guide
- What affects your heart health
- Blood pressure
- Cholesterol
- Smoking and alcohol
- Diet and activity
- Weight, diabetes and sleep
- When to see a doctor
- FAQs
- Key takeaways
What affects your heart health?
Age, sex and family history are out of your hands, but many risk factors are not. WHO says most cardiovascular diseases can be prevented by addressing behavioral risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol.
The American Heart Association (AHA) measures cardiovascular health with eight factors it calls Life’s Essential 8: eat better, be more active, quit tobacco, get healthy sleep, manage weight, control cholesterol, manage blood sugar and manage blood pressure. This YetiCoolerz.com guide follows the same priorities.
Keep your blood pressure in a healthy range
High blood pressure strains your heart and arteries, and the CDC notes that it usually has no warning signs. Under AHA guidelines, normal blood pressure is below 120/80 mm Hg, while readings that consistently reach 130 (top number) or 80 (bottom number) or higher count as high blood pressure.
- Have your blood pressure checked regularly, or use a validated upper-arm monitor at home.
- Cut back on sodium, mainly by eating fewer packaged and restaurant foods. The AHA recommends no more than 2,300 mg a day, moving toward an ideal limit of 1,500 mg for most adults.
- Take any prescribed blood pressure medicine exactly as directed.
Know and manage your cholesterol
Too much LDL (“bad”) cholesterol can build up in artery walls, raising the risk of heart attack and stroke. High cholesterol usually has no symptoms, so only a blood test can reveal it. The CDC says most healthy adults should be checked every four to six years, and people with diabetes or a family history of high cholesterol more often.
- Swap foods high in saturated fat, such as fatty meats and butter, for unsaturated fats like olive oil, nuts and oily fish.
- Eat more fiber from oats, beans, lentils, fruit and vegetables.
- If your doctor prescribes a statin or other medicine, take it as directed.
Quit smoking and limit alcohol
The CDC calls smoking a major cause of cardiovascular disease, and secondhand smoke harms the hearts of nonsmokers too. Quitting helps at any age: the CDC says heart attack risk drops sharply within one to two years of quitting. Ask your doctor about proven quit aids; in the US, free support is available at 1-800-QUIT-NOW.
Drinking too much alcohol can raise blood pressure, and WHO lists harmful use of alcohol among the main behavioral risk factors for heart disease and stroke. If you do not drink, do not start; if you do, keep it limited.
Eat well and move more
Your diet shapes your heart health by affecting blood pressure, cholesterol and weight. The AHA recommends an eating pattern built around:
- plenty of vegetables, fruit and whole grains
- healthy proteins, mostly from plants such as beans, lentils and nuts, plus fish and seafood
- liquid plant oils, such as olive or canola oil, instead of tropical oils and animal fats
- minimally processed foods with little added sugar or salt
For simple meal ideas, see our guide to eating a balanced diet.
Aim for 150 minutes of activity a week
The AHA recommends at least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, plus muscle-strengthening activity on at least two days. New to exercise? Our step-by-step exercise plan for beginners shows how to start safely.
Manage weight, blood sugar and sleep
Extra weight, especially around the waist, can push up blood pressure, cholesterol and blood sugar. The CDC notes that losing even 5 to 10 percent of your body weight is likely to improve all three.
According to the CDC, people with diabetes are twice as likely to have heart disease or a stroke as people without it. The American Diabetes Association recommends diabetes screening for all adults from age 35, or earlier for people with risk factors such as overweight. If you have diabetes, keeping your numbers on target protects your heart.
Sleep counts too: the AHA advises most adults to aim for seven to nine hours a night.
When to see a doctor
Book a check-up if your blood pressure, cholesterol or blood sugar has not been measured recently, or if close relatives had heart disease at a young age. At YetiCoolerz.com, we suggest keeping a simple record of your numbers. See a doctor promptly for chest discomfort during activity, unusual breathlessness, swollen ankles, a racing or irregular heartbeat, or fainting.
Heart attack warning signs
The AHA lists these warning signs:
- chest discomfort, such as pressure, squeezing, fullness or pain, that lasts more than a few minutes or goes away and comes back
- pain or discomfort in one or both arms, the back, neck, jaw or stomach
- shortness of breath, with or without chest discomfort
- a cold sweat, nausea or lightheadedness
If you notice these signs, call 911 or your local emergency number immediately. Do not wait to see if they pass, and do not drive yourself to the hospital. Act just as fast for stroke signs: face drooping, arm weakness or speech difficulty.
Frequently asked questions
Can lifestyle changes really lower my risk of heart disease?
Yes. You cannot change your age or genes, but improving your numbers, staying active, eating well and not smoking all lower your overall risk. Some people also need medicine, so follow your doctor’s advice.
What is a healthy blood pressure?
For most adults, normal is below 120/80 mm Hg. Your doctor may set a personal target based on your health.
Are heart attack symptoms different in women?
Chest pain or discomfort is the most common symptom in both women and men. However, the AHA notes that women are somewhat more likely to have shortness of breath, nausea or vomiting, and back or jaw pain.
Key takeaways
- Many heart disease risk factors are within your control.
- High blood pressure and cholesterol often cause no symptoms, so get checked regularly.
- Quitting smoking protects your heart at any age.
- Eat mostly minimally processed foods and aim for 150 minutes of activity a week.
- If you carry extra weight, losing even 5 to 10 percent of it can help.
- Call emergency services immediately for possible heart attack or stroke symptoms.
Protecting your heart health is a lifelong project, but every healthy choice adds up. Browse our cardiology articles for more, and keep exploring the health guides at YetiCoolerz.com for clear, practical advice.
This article is for general information only and is not a substitute for advice from a qualified health professional.
