When it comes to health issues, heart disease should be at the top of your priority list. First, because it’s the leading cause of death in the U.S. and world.
Second, because you can actually do something about it — even if you have a family history.
Our expert shares where to start.
1. Get seven to nine hours of quality sleep.
Why start with sleep?
Medically, there’s a huge overlap between a person’s sleep habits and their risk for heart disease (plus plenty of other health issues).
And practically, when you’re well rested, everything gets a little easier. That includes all of the other tips on this list.
“In many ways, an optimal lifestyle begins with a good night’s sleep,” says Steven Borer, DO, a cardiologist at Hartford HealthCare Heart & Vascular Institute.
> Related: What Is the Best Temperature to Sleep In?
2. Get plenty of physical activity.
When you regularly get your heart pumping, you chip away at your risk of heart disease.
This doesn’t mean you have to become an ultramarathoner or gym rat. Your average day holds plenty of tiny but meaningful opportunities to be active.
“Any physical activity is better than being sedentary,” says Dr. Borer. “Take the stairs. Park further away. Use a standing desk. All of these things can have a positive impact.”
3. Choose heart-healthy foods.
Keep an eye on this one, and be kind to yourself. Often, our eating habits are baked in from childhood.
“Some familial risks, like food preferences, are actually related to inherited lifestyle behaviors,” says Dr. Borer.
Try thinking of it in two steps.
One, what to add: dietary fiber via fruits, vegetables, and whole grains, legumes, nuts and seeds. Two, what to cut down on: saturated fats, added sugars and highly processed foods.
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4. Ask your health team for help.
Your care team can suggest resources for all of the above, from sleep studies to nutrition services.
They can also help you:
- Maintain a healthy weight (BMI under 25). For many people, diet and exercise aren’t enough. A bariatrics expert can offer additional tools.
- Control your substance use. Quit smoking and limit alcohol, and your risk of heart disease will drop significantly.
- Manage any existing health conditions, like cholesterol, blood pressure, diabetes, and more.
- Keep up with medical screenings. This can catch any issues early, when they’re easier to fix.
5. Aim for progress, not perfection.
You don’t have to do everything perfectly and right away. Focusing on any one of these strategies can lead to a big difference.
“Let’s face it: Very few people have a completely optimal lifestyle,” says Dr. Borer. “Rather than striving for perfection, it is more productive and successful to make smaller, realistic goals to help move along the continuum toward a better lifestyle. Then build on that momentum as much as possible.”
Can you reduce your risk of heart disease even if you have a family history?
It may sound deceptively simple: Take the stairs. Eat a bowl of yogurt instead of ice cream. Show up to your annual physical exam. But if you have a family history of heart disease, can any of this really help?
Yes.
“It’s estimated that up to 50% of genetic risk can be reduced by adopting healthy lifestyle behaviors,” says Dr. Borer.
So take heart. And take steps to protect yours today.
