There are three key actions that help ward off serious illness: quitting smoking, getting regular exercise, and watching what we eat.
On smoking, Americans have made some progress, but many still fall short on regular physical activity and a healthy diet.
The sad truth is that too many years of burgers, fries, and high‑sugar drinks have increased rates of overweight and obesity across the country.
The CDC defines obesity using body mass index (BMI), which is calculated from height and weight and provides a useful indicator of health risk related to excess body fat.
Over recent decades the prevalence of obesity has risen significantly in most states, and this trend has important health consequences.
Obesity and excess weight increase the risk of many conditions, including high blood pressure, Type 2 diabetes, gallstones, gout, several cancers, and heart disease and stroke.
The American Heart Association reports that a large share of adults live with heart disease or high blood pressure, and cardiovascular disease remains a leading cause of death.
Fortunately, controlling calorie intake, choosing healthier foods, and exercising regularly reduce those risks and build lasting health benefits.
Healthy food habits can lower three major risk factors for heart attack: high blood cholesterol, high blood pressure, and excess body weight.
The AHA recommends eating a variety of fruits, vegetables, and grain products, including whole grains, and choosing fat‑free or low‑fat dairy, fish, legumes (beans), skinless poultry, and lean meats.
Limit solid fats and choose liquid oils such as canola or olive oil and soft or tub margarines when appropriate.
For practical guidance on applying healthy lifestyle habits in everyday life, see Preventing Serious Illness Through Lifestyle Choices.
Small, sustainable changes—like adding 20–30 minutes of brisk walking most days, reducing sugary drinks, and prioritizing vegetables—add up over time.
For general ideas on maintaining wellness and diet choices that support heart health, see Health and Wellness Practices.
Remember: prevention is key. Stop smoking, get some exercise, and eat healthier foods; our long‑term health very often depends on these everyday choices.
If you want personalized help applying these changes, talk to an agent.
Frequently Asked Questions
How much exercise do I need to reduce heart disease risk?
Most adults benefit from at least 150 minutes of moderate aerobic activity per week plus muscle‑strengthening activities on two or more days.
Can small weight losses improve health?
Yes, losing 5–10% of body weight can lower blood pressure, improve cholesterol, and reduce diabetes risk.
Are all fats bad for heart health?
No, unsaturated fats from foods like olive oil, nuts, and fish can be part of a heart‑healthy diet, while trans fats and excessive saturated fats should be limited.
What are practical first steps to healthier eating?
Start by adding more vegetables and whole grains, swapping sugary drinks for water, and choosing lean proteins and healthy oils.