10 Heart Disease Prevention Tips for a Strong, Healthy Heart
Did you know that about four people will have a heart attack—and one person will die—in the time it takes to read this blog? Heart disease remains the leading cause of death for adults in the United States, but the good news is that it is largely preventable. If you’re concerned about heart health, these top 10 heart-healthy lifestyle tips can help you reduce your risk and take control of your long-term wellness.
1. Make Your Plate Colorful
One of the most powerful tools for preventing heart disease is an antioxidant-rich diet. Aim for at least five servings of fruits and vegetables each day, focusing on a variety of colors. Red, orange, and dark green produce are especially rich in heart-protective nutrients. Making colorful meals a daily habit supports healthy blood vessels and overall cardiovascular health.
2. Lose Weight for Your Heart
Excess abdominal fat is closely linked to high cholesterol, elevated triglycerides, and high blood pressure—all major risk factors for heart disease. Research shows that losing just 5–10% of body weight or reducing inches around your waist can significantly lower your risk of a heart attack.
3. Boost Your Vitamin D Intake
Vitamin D plays an important role in both bone health and heart health. Many Americans have suboptimal vitamin D levels due to limited sun exposure and sunscreen use. Ensuring adequate vitamin D intake through diet, supplements, or physician guidance may help support cardiovascular wellness.
4. Eat Omega-3-Rich Fish Several Times Per Week
Salmon and other fatty fish are excellent sources of omega-3 fatty acids, which have been shown to support heart health by lowering triglycerides and blood pressure. If you don’t enjoy fish, high-quality fish oil supplements may offer similar benefits.
5. Consider a CoQ10 Supplement
Coenzyme Q10 (CoQ10) supports cellular energy production, especially in the heart. Aging, poor diet, and certain medications—such as statins—can reduce CoQ10 levels. Studies suggest that supplementation may help support heart function and reduce statin-related side effects, but always consult your healthcare provider first.
6. Move Your Body at Least 30 Minutes a Day
Regular physical activity is one of the most effective ways to strengthen your heart. Exercise helps lower blood pressure, improve cholesterol levels, support weight management, and reduce stress. Aim for at least 30 minutes of moderate activity most days of the week.
7. Quit Smoking as Soon as Possible
Smoking damages blood vessels and significantly increases the risk of heart disease. Quitting—at any age—can dramatically improve heart health. Seeking support from a healthcare provider or cessation program can increase your chances of success.
8. Schedule Regular Health Screenings
Routine checkups help identify risk factors such as high blood pressure, high cholesterol, and elevated blood sugar before they lead to serious heart problems. Adults over 40 should have regular physical exams, with more frequent screenings recommended as you age.
9. Drink Alcohol in Moderation
Moderate alcohol consumption may support heart health for some adults, but moderation is key. This generally means up to one drink per day for women and up to two drinks per day for men. If you don’t drink alcohol, there’s no need to start.
10. Reduce Stress and Laugh Often
Chronic stress can negatively affect the heart by increasing inflammation and blood pressure. Laughter, relaxation, and maintaining a positive outlook are powerful tools for managing stress and supporting long-term heart health.
Here’s to taking small, meaningful steps toward a healthier heart—starting today.
