Preventing heart disease

A heart-healthy lifestyle is a way of living that helps keep your heart and blood vessels healthy. This helps lower your risk of a heart attack and stroke. It can also improve the quality and length of your life. 

Here are some healthy lifestyle choices you can make to keep your heart in top shape:

• Enjoy a healthy diet. Heart-healthy diet guidelines suggest limiting sodium and eating low-fat, high-fiber foods. This includes eating fresh fruits and vegetables, fresh fish and poultry, and whole grains, rice, and noodles. Make sure to manage your portions, try to eat every 3 to 4 hours, and choose healthy snacks.
• Get moving. Aim to be physically active for at least 30 minutes most days of the week. Use a physical activity log to track and celebrate your progress.
• Rest up for your heart. Get at least 7 hours of sleep each night. Keep a sleep journal to help you stay on track and feel your best.
• Stay at a healthy weight. This might mean losing weight, gaining weight, or maintaining a healthy weight. Keep a weight log to track your progress and see how your body responds to your lifestyle changes.
• Quit smoking. It’s not easy but it’s one of the best things you can do for your health. Help is available so you can quit and be successful.
• Limit alcohol intake. Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. 

Making healthy changes can be tough, especially at first. But don’t worry, your doctor and our many wellness resources are here to help. You can join health classes² in your area, participate in healthy lifestyle programs, or get one-on-one wellness coaching. Together, let’s strive for a healthy heart and a healthy future.

Don’t ignore any unusual signs or symptoms. For example, you might feel short of breath, weak, or experience sudden weight gain. These are common symptoms of heart failure. You may also be at risk of stroke if you have high blood pressure or irregular heartbeats. 

If you notice something that’s not normal for you, get it checked so your doctor can guide you through next steps. Your doctor and cardiologist will work with you on a treatment plan. They will help you manage your symptoms so you can feel better and do the things you love. 

Ask your doctor when you should have routine screenings. This is especially important if you have a family history of heart conditions. When needed, your doctor will refer you for heart tests and treatment.

Regular screenings help your care team track your risk for heart problems. They also make you aware of any changes in your body — which can help motivate you to make healthy lifestyle choices. You can find your health numbers in your electronic health record. 

Some heart conditions run in families and can be passed down from your parents. This can increase your risk, so it’s important to know your family history. 

Gather and track any conditions in your family on a family history form. This can help your doctor make a personalized plan for you. It may include more frequent screenings. Or it may recommend lifestyle changes to help prevent heart disease.

Your doctor may recommend genetic testing to help you find changes in your genes or chromosomes. A genetic counselor can help you understand your inherited risk.