Heart disease is one of the leading causes of death in the United States. It affects millions of people every year. Some people may feel warning signs like chest pain or shortness of breath, but others may not have any symptoms before being diagnosed. This is why early detection and prevention are important.
There are many risk factors for heart disease. Some, like age or family history, you can’t control. But others—like stress, sleep, diet and exercise—are things you can manage. Making small changes in your daily routine can help protect your heart and improve your overall health.
Let’s take a look at some simple ways to lower your risk of heart disease.
Limit stress to protect your heart
Chronic stress can be harmful to your heart. It can raise your blood pressure and cholesterol levels, which increases your risk of heart disease.
Here are some everyday ways to manage stress:
- Try relaxing activities like yoga, meditation, deep breathing or journaling
- Stay active with physical activities you enjoy, like walking, biking or playing a sport
- Talk to someone—having a strong support system of friends or family can help you cope with life’s challenges
Taking time to relax and recharge isn’t just good for your mind—it’s good for your heart, too.
Get enough sleep each night
Sleep plays a big role in heart health. When you sleep, your blood pressure typically goes down. But if you don’t get enough rest, your blood pressure can stay high for longer periods, which raises your risk of heart disease, heart attack and stroke.
To protect your heart:
- Aim for at least seven hours of sleep each night
- Try to go to bed and wake up at the same time every day
- Avoid screens and caffeine before bedtime to help you fall asleep more easily
Good sleep is one of the most effective ways to support your heart health.
Eat a heart-healthy diet
What you eat has a big impact on your heart. A heart-healthy diet can help lower cholesterol, reduce blood pressure and keep your weight in check.
Here are some tips:
- Eat more fruits and vegetables—they’re full of vitamins and fiber
- Choose lean proteins like salmon, chicken, beans and legumes
- Add whole grains like oatmeal, brown rice and whole wheat bread
- Limit processed and fried foods, which are high in unhealthy fats
- Watch your alcohol intake—moderate drinking means up to one drink per day for women and up to two for men
Making smart food choices every day adds up over time.
Stay active to keep your heart strong
Exercise is one of the best things you can do for your heart. It helps raise your “good” HDL cholesterol and lower your “bad” LDL cholesterol. It also helps you maintain a healthy weight.
Try to get at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, swimming, biking or dancing and strength training all count. Choose something you enjoy so it’s easier to be consistent. Even small amounts of movement throughout the day can make a difference.
Know your personal risk
Everyone’s risk of heart disease is different. If you’re over the age of 40, smoke or have high blood pressure, diabetes, obesity, a family history of heart problems, or if you’ve had a heart issue in the past, you may be at a higher risk.
Labcorp OnDemand’s Comprehensive Heart Health Test can help you understand your heart health better. This test checks:
- Cholesterol and triglyceride levels
- Diabetes Risk Index (DRI)
- GlycA and hs-CRP, markers of inflammation
- Apolipoprotein B (ApoB), which is linked to plaque buildup in arteries
- Lp(a), a cholesterol-carrying particle similar to LDL (“bad”) cholesterol that is often genetically inherited and linked to higher cardiovascular risk
Whether you’re managing a condition or just want to stay ahead of your health, talk to your healthcare provider about whether this test is right for you, and remember to follow up with them to help interpret your results.
Heart disease may be common, but there’s a lot you can do to lower your risk. By managing stress, getting enough sleep, eating well, staying active and understanding your personal health, you can take steps today to protect your heart for the future.
