Six hundred thousand Americans die each year due to heart disease, and more than 25 million live with heart disease each day. You can reduce your risk by making wise decisions about your diet and lifestyle. Here are 10 steps you can take to get started. Learn more about workplace-related heart risks at Heart Disease and Occupational Health.
Heart-healthy steps
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Eat fish that is high in oils. Tuna, salmon, and other oily fish are rich in omega-3 fatty acids, which can help lower blood pressure and cholesterol. The American Heart Association (AHA) suggests eating at least two 3½-ounce servings of oily fish per week; when possible choose whole-food sources over supplements.
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Opt for whole grains rather than refined grains. Whole grains such as brown rice, oatmeal, and whole-wheat products provide fiber that helps lower cholesterol and keeps you feeling full, which supports calorie control.
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Be stingy with the salt shaker. Excess sodium raises blood pressure. Choose foods without added salt, cook more at home, and limit processed and fast foods to reduce daily sodium intake.
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Make smart choices regarding meat. Choose lean cuts and reasonable portions—about 6 ounces per day or less. Prefer poultry over red meat and avoid smoked or highly processed meats that add unhealthy additives.
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Keep tabs on your cholesterol levels. The AHA recommends that adults 20 and older check cholesterol every five years if healthy, and more often for those at higher risk. Regular testing helps catch issues early.
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Get regular exercise. Aim for at least 30 minutes of moderate exercise five times per week. Start gradually and build up to brisk walking, jogging, or other cardiovascular activities.
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Avoid added sugars. Excess sweets and refined starches raise heart disease risk and add calories. The AHA suggests limiting added sugars—keeping portions small helps control weight and central fat.
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Eat lots of fruit, vegetables, and low-fat dairy items. Choose a colorful variety of fresh fruits and vegetables for vitamins and fiber, and add low- or nonfat dairy in moderation while limiting whole-milk products.
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Read food labels before you buy. Many products contain hidden fats, sugars, and additives. Check serving sizes and do the math so you understand the calories and nutrients you’ll actually consume.
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Avoid risk factors for diabetes. Diabetes increases heart disease risk, so manage weight, stay physically active, limit unhealthy carbohydrates, and have blood sugar checked as recommended by your provider.
Set small, specific goals and tackle them one at a time; these incremental changes can add up to meaningful heart-health benefits.
For broader guidance on lifestyle and health choices, see The Importance of Health and Lifestyle Choices. If you want personalized coverage review, talk to an agent.
Frequently Asked Questions
How much oily fish should I eat per week?
The American Heart Association recommends about two 3½-ounce servings of oily fish per week to gain cardiovascular benefits.
How often should I have my cholesterol checked?
Healthy adults age 20 and older are generally advised to check cholesterol every five years, with more frequent testing for those at higher risk.
Can lifestyle changes really lower heart disease risk?
Yes; improving diet, increasing physical activity, maintaining a healthy weight, and managing blood pressure and blood sugar all reduce heart disease risk.