Your heart works tirelessly to keep you going—but are you doing everything you can to keep it healthy? While heart disease remains the leading cause of death in America, claiming a life every 34 seconds, here's the good news: 80% of cardiovascular disease is preventable through healthy habits and proactive care (AHA, 2025). By taking the right steps, you can reduce your risk and build a foundation for long-term well-being.
1. Know Your Numbers
Understanding key heart health numbers gives you the power to detect potential issues before they become life-threatening. Here’s what to monitor:
- Blood Pressure: Known as the “silent killer” because it shows no symptoms, high blood pressure forces your heart to work harder, leading to damage over time. A normal reading is typically less than 120/80 mmHg. Elevated readings (greater than 130/80 mmHg) increase your risk of heart disease and stroke (AHA, 2025).
- Cholesterol Levels: LDL (bad cholesterol) can build up in your arteries, leading to atherosclerosis and heart disease. Aim for LDL levels below 100 mg/dL and HDL (good cholesterol) levels above 60 mg/dL.
- Blood Sugar: High blood sugar damages blood vessels and increases your risk of cardiovascular disease, particularly if you have type 2 diabetes or prediabetes. Normal fasting blood sugar should be below 100 mg/dL.
- BMI (Body Mass Index): BMI measures body fat based on height and weight. A BMI of 18.5-24.9 is considered normal, while a BMI of 30 or higher indicates obesity, which increases your risk of heart-related complications.
With nearly 47% of American adults having high blood pressure and 42% classified as obese, monitoring these numbers regularly and discussing them with your healthcare provider allows you to take action before serious issues develop (AHA, 2025).
2. Adopt a Heart-Healthy Diet
You've heard "you are what you eat," and your heart takes this seriously! A diet high in saturated fats, trans fat, and cholesterol can contribute to heart disease and related conditions (CDC, 2024). Instead, fill your plate with
- Fruits and Vegetables: Aim for a variety of colors to get a range of nutrients.
- Whole Grains and Lean Proteins: These can lower cholesterol and support heart health.
- Healthy Fats: Opt for sources like olive oil, nuts, and avocados while limiting saturated and trans fats.
Also, reduce your sodium intake and added sugars, which are linked to high blood pressure and weight gain (CDC, 2024). Small changes like cooking at home or checking nutrition labels can make a big difference.
3. Stay Active
Your heart is a muscle—and like all muscles, it gets stronger with exercise. Regular physical activity helps prevent heart disease and manage risk factors like obesity, high blood pressure, and high cholesterol (CDC, 2024). Adults should aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week (CDC, 2024). Find activities you enjoy, whether it's walking, swimming, or dancing—your heart will thank you!
4. Manage Stress
Your mental health affects your heart health. Research shows that both acute and chronic stress can contribute to heart problems like atherosclerosis and myocardial ischemia (Vancheri et al., 2022). Taking time to decompress can protect your heart and improve your overall well-being. Manage stress with techniques like:
- Mindfulness or meditation
- Physical activity
- Connecting with loved ones
- Seeking therapy
5. Avoid Smoking and Limit Alcohol
Smoking damages your heart and blood vessels, raising your risk of heart attack and stroke. Even secondhand smoke poses serious risks (CDC, 2024). If you smoke, seek resources like smokefree.gov to help you quit. When it comes to alcohol, moderation is key. Excessive drinking can increase triglycerides and raise blood pressure. Stick to no more than one drink per day for women and two drinks per day for men (CDC, 2024).
Take Action for Your Heart
Your heart works 24/7 for you—take care of it by knowing your numbers, eating well, staying active, managing stress, and avoiding harmful habits. Proactive steps today can prevent serious issues tomorrow. Schedule an appointment with your CareATC provider to:
- Check your heart health numbers
- Create a personalized prevention plan
- Get support for lifestyle changes
- Address any concerns
Let’s work together to protect your heart and improve your well-being.
References
American Heart Association (AHA). (2025, January 27). 2025 Heart Disease and Stroke Statistics: A Report of US and Global Data From the American Heart Association. https://www.ahajournals.org/doi/10.1161/CIR.0000000000001303
CDC. (2024, December 2). Heart Disease Risk Factors. https://www.cdc.gov/heart-disease/risk-factors/
Vancheri, F., Longo, G., Vancheri, E., & Henein, M. Y. (2022, June 10). Mental stress and cardiovascular health-part I. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9225328/
