One person dies from heart disease every 33 seconds in the United States. 

The stop-you-in-your-tracks statistics don’t end there. The Centers for Disease Control and Prevention also reports 695,000 people died from heart disease in 2021, making it the country’s leading cause of death for both men and women. 

But the disease, which is responsible for one in every five deaths in America, is also one of the most preventable. Medical professionals stress the importance of a healthy lifestyle, including a heart-healthy diet and a commitment to aerobic exercise.

“Your heart is a muscle and the more you use it, the healthier it will be,” says Dan Gallagher, an ISSA certified nutritionist with AEGLE Nutrition. “In order to make your heart stronger, you need to challenge it regularly, and that is where exercise becomes beneficial. It’s not a surprise that athletes and those who have a regular exercise program are at a much lower risk for heart disease than those who lead sedentary lives.”

Registered dietitian Romane Guerot says individuals should aim for at least 30 minutes of moderate-intensity exercise daily.

“Exercise is such an important part of keeping your heart healthy,” says Guerot, who is also a sports nutritionist and lifestyle coach. “Any type of exercise that gets your heart rate up is good for your heart health. Walking, running, biking, swimming, dancing, hiking and aerobics are all good choices.”

Dr. Babak Ashrafi, a general practitioner with more than 15 years of experience, agrees on the importance of daily aerobic exercise and encourages resistance training such as free weights, squats and lunges along with balance and flexibility exercises.

“Resistance training strengthens the muscles in your body, putting less pressure on your heart,” Ashrafi says. “As we get older, our muscles also lose strength, so resistance training becomes even more important as we age.

“Exercises like yoga, Pilates or tai chi are all great examples of things you can do to improve your balance and flexibility, which leads to a healthier heart.”

Diet Matters

In addition to an active lifestyle, Dr. Zeeshan Afzal with Welzo Medical notes the importance of following a heart-healthy diet to limit the risks of heart disease.

“A heart-healthy diet includes plenty of fruits, vegetables, whole grains, lean proteins and healthy fats while limiting saturated and trans fats along with added sugars and sodium,” Afzal says.

A few of the best food options include “oily fish” like salmon and mackerel because they are rich in omega-3 fatty acids that reduce the risk of heart disease. Spinach and kale are high in vitamins, minerals and fiber that support heart health, as do blueberries and strawberries because they are packed with antioxidants. Nuts such as almonds and walnuts contain healthy fats, fiber and nutrients that benefit heart health, while whole grains including oats and quinoa can help lower cholesterol levels.

Registered dietitian and nutrition consultant Sheri Berger recommends plenty of soy and avocados, as those foods have been linked to lowering the risk of heart disease. She also says simply switching from whole milk to fat-free or low-fat dairy can lower overall saturated fat intake, which is beneficial for heart health.

What we drink can be just as important as what we eat when it comes to reducing the risk of heart disease, Berger says.

“If you are looking for great choices for heart health, then unsweetened beverages such as plain or naturally flavored carbonated water, herbal tea, 100% fruit or vegetable juices, low-fat milk, or unsweetened plant milks such as oat, almond or soy are the way to go,” Berger says. “It is best to limit beverages with added sugar such as soda, sweet teas, fruit juice or sweetened coffee drinks. High amounts of added sugar can lead to elevated triglycerides, a common fat in the blood that contributes to total cholesterol.”  

Afzal adds that green tea is one of the best beverages to reduce heart disease as it includes antioxidants that “support heart health and overall well-being.” He says red wine — in moderation — has many pros because it includes potential heart-protective effects due to compounds such as resveratrol. But limiting the amount of red wine is important because too much alcohol consumption can harm the heart, he says.

Columbia University teacher Dr. Jen Cadenhead agrees red wine has its benefits and has been associated with lowering cholesterol, but she offers a warning to all before picking up a glass.

“If you are not a wine drinker, I would not suggest drinking any type of alcohol, because alcohol is a toxin to the body and even drinking red wine has been associated with assorted cancers,” she says. “[I would first recommend] green tea because the antioxidants are suspected of lowering adverse cholesterol, or even coffee because it has some fiber and is a great source of niacin, which is beneficial to heart health.”

Better sleep, less stress

Quality sleep and stress management are also essential for heart health, according to Afzal and Cadenhead.                                                                                

“Poor sleep and chronic stress can lead to hypertension and other heart-related issues,” Afzal says. “Practices like mindfulness, meditation and relaxation techniques can help manage stress. Unmanaged stress has been linked to contributing to heart problems.”

“Adequate amounts of REM and deep sleep allow the body to naturally repair itself,” Cadenhead notes.

Berger tells her patients they should aim for around seven to nine hours of sleep per night.

“The American Heart Association recommends that amount in order to reduce anxiety and inflammation and to maintain healthy blood pressure and blood sugar regulation,” she says.

Dr. Daniel A. Monti, the chairman of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, explains poor sleep habits may disrupt the body’s natural rhythms, leading to issues like inflammation, high blood pressure and obesity.

“Prioritizing habits that promote good sleep and stress-management are crucial in promoting a healthy heart and decreasing the likelihood of cardiovascular problems.”

Speaking of “problems,” Monti says smoking is one of the worst things for the heart.

“Smoking damages blood vessels and increases the risk of atherosclerosis, the buildup of plaque on the artery walls,” he says. “Consuming a diet high in saturated fats, trans fats, sugars and salt can raise blood pressure and cholesterol levels, increase inflammation in the vessels and throughout the body, and contribute to obesity, which is detrimental to heart health.”

Cadenhead says being a “couch potato” is also a no-no when it comes to striving for a healthy heart.

“Being a couch potato is bad and so too is being glued to your work screen,” she says. “Some studies suggest that being inactive for long stretches of the day can even counteract the effect of regularly exercising. It is unclear why this is so harmful, but it may be due to the fact that blood moves through the body in response to movement. Sitting around all day may encourage clots to form, which is always bad.”

Instill good habits

Any time one makes changes to their life to be more “heart-healthy” is a good thing, but Afzal encourages parents to instill healthy eating habits and regular physical activity in their children at a young age.

“Encouraging children to be physically active for at least 60 minutes a day and promoting a balanced diet can set the foundation for a healthy heart and reduce the risk of heart disease in adulthood,” he says.

Berger points out that it is important for parents to provide their children with a variety of fruits, vegetables, whole grains, nuts, seeds, beans and lean protein.

“Children need exposure to new foods around 10 times before they may try it,” she says. “Don’t give it up if they don’t take to something right away.

“A diet that promotes minimally processed foods and discourages foods that are highly processed and high in saturated fat helps to regulate blood pressure and reduce risk of stroke.”

Cadenhead recommends parents “get their child out of the stroller and walking as young as possible.”

“Chasing a toddler may be a bit of a pain, but it helps your child build strength, stamina, bone health and heart health,” Cadenhead says. “A healthy lifestyle is a big part of preventing heart disease.”