Preventing heart disease

Prevention is at the heart of our approach to cardiac care. We check your heart health numbers at almost every appointment and track them over time. Plus, automatic reminders from your electronic health record make it easier for you to stay up to date with preventive screenings. This helps us spot problems earlier and start treatment sooner. You can even get help making heart-healthy lifestyle choices. Together, we can work to keep your heart healthier for many years to come.

Managing your heart health

To prevent heart disease and stroke, it's important to know your risk factors. Your health numbers can help identify and treat issues before they become serious.

The following are the recommended adult values for some of the most common health numbers. Talk with your doctor about your specific ranges based on your unique risk factors and other conditions.¹

Blood pressure

The systolic pressure is the top number of your blood pressure reading. 119 or less is normal. The diastolic pressure is the bottom number. 79 or less is normal.

Learn more about blood pressure

Heart rate

A normal heart rate for a healthy adult is between about 50 and 100 beats per minute. Exercise, stress, and some medications can raise it. But it should go back to normal with rest.

Learn more about heart rate

Body mass index (BMI)

The body mass index (BMI) formula compares how much you weigh with how tall you are. A BMI between 18.5 and 24.9 is considered healthy.

Learn more about body mass index

Sleep

Most adults do best when they get 7 to 8 hours of sleep each day. Not getting enough sleep is linked to chronic disease and health conditions.

Learn more about sleep

Cholesterol

Total cholesterol includes levels of good (HDL) and bad (LDL) cholesterol. Total cholesterol above 200 mg/dL is usually considered high.

Learn more about cholesterol

Waist size

Your waist circumference helps check if you have extra fat on your belly. Less than 35 inches for women and less than 40 inches for men is considered healthy.

Learn more about waist size

Illustration of 5 members of a care team surrounding and examining a large red heart

Browse heart conditions

As a Kaiser Permanente member, you have access to a range of cardiac services. Our network of heart specialists can diagnose and treat most types and stages of heart disease. Explore our heart condition guides below.

Common heart conditions

Congenital heart disease

See all heart conditions

How to keep your heart healthy

Prevention starts with you — and we’re here to help. Check out our tools, health classes,² and personalized support options. When you take good care of your heart, your whole-body benefits.

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.

Skip Video Player

End of Video Player

Linda’s story

“I am not the face of a heart attack”

Linda Tapia lives a healthy, active life. When she had chest pain, her Kaiser Permanente care team acted quickly to find the cause. She was stunned to be diagnosed with a rare condition with symptoms resembling a heart attack.