How to Prevent Heart Disease: Healthy Habits That Protect Your Heart
Many heart and blood vessel diseases can be prevented with healthy habits and early checks. This article explains the steps recommended by the WHO, CDC and NHS.
Scientist and Chief Medical OfficerDr. Ambed Mishra, PharmD, PhDEducational information only, not medical advice. Always ask a qualified doctor about your own health. In an emergency call 112 (India) or 911 (US). Read the full disclaimer.
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Heart disease is common, but it is not inevitable. The WHO says most cardiovascular diseases can be prevented by addressing behavioural risk factors, and the NHS says cardiovascular disease can often be prevented with a healthy lifestyle or, if needed, medicines. This article brings together the main steps from the WHO, the US CDC and the NHS.
Why prevention matters
The WHO says about 19.8 million people died from cardiovascular diseases in 2022, roughly 32% of all deaths worldwide, and that heart attacks and strokes caused 85% of those deaths. The CDC says heart disease causes 1 in 5 deaths in the United States. These numbers are why health agencies put so much weight on prevention.
Eat for your heart
The CDC advises eating plenty of fresh fruit and vegetables and fewer processed foods, and limiting saturated fat, trans fat, salt and sugar. The WHO suggests at least 400 grams of fruit and vegetables a day for people over 10, less than 5 grams of salt a day for adults, and keeping saturated fat to no more than 10% of daily energy. High-fibre, low-saturated-fat foods can help prevent high cholesterol, the CDC says.
Move more
The WHO recommends at least 150 minutes of moderate-intensity physical activity a week for adults, and says regular activity is linked to a lower risk of cardiovascular death and fewer new cases of high blood pressure. The CDC gives a similar target of 2 hours and 30 minutes a week for adults, and 1 hour a day for children and teenagers. If you have a health condition, ask your doctor what is safe.
Do not use tobacco, and go easy on alcohol
The WHO calls tobacco a major risk factor for cardiovascular disease and says no level of second-hand smoke is safe. The CDC says that if you smoke, quitting lowers your risk, and a doctor can suggest ways to quit. The NHS also advises cutting down on alcohol, and the CDC suggests no more than 1 drink a day for women and 2 for men.
Keep weight, blood pressure, cholesterol and blood sugar in check
The CDC says a healthy weight reduces strain on the heart and blood vessels. It advises getting cholesterol tested at least every 4 to 6 years, with more frequent tests if you have high cholesterol or a family history of it. Blood pressure should be measured at least once a year for adults without risk factors, and more often for people with high blood pressure. If you have diabetes, follow your treatment plan. The NHS says statins may be advised for people at high risk, and a free health check for people aged 40 to 74 in the UK can show whether someone is at higher risk. Ask your doctor about similar check-ups where you live.
The CDC also says to take medicines for cholesterol, blood pressure and diabetes as directed and not to stop them without talking to your doctor, nurse or pharmacist.
When to see a doctor
See a doctor for a heart health check if you are at higher risk, for example because of age, a family history of heart disease, diabetes, high blood pressure, high cholesterol, smoking or being overweight. Heart disease can be silent until a heart attack, heart failure or irregular heartbeat occurs, the CDC says, so do not wait for symptoms.
Call emergency services at once for chest pain that is tight or squeezing, pain spreading to the arms, neck or jaw, severe breathlessness, or sudden weakness or numbness on one side of the face or body. The NHS says not to drive yourself to hospital.
In an emergency, call your local emergency number (112 in India, 911 in the United States).
Common questions
Can heart disease be prevented?
The WHO says most cardiovascular diseases can be prevented by addressing behavioural risk factors, and the NHS says it can often be prevented with a healthy lifestyle or, if needed, medicines.
How much exercise do adults need?
The WHO recommends at least 150 minutes of moderate-intensity activity a week for adults. The CDC cites 2 hours and 30 minutes a week.
How often should I check cholesterol and blood pressure?
The CDC advises cholesterol testing at least every 4 to 6 years, and blood pressure at least once a year for adults without risk factors.
Should I stop my medicines if I feel well?
No. The CDC says to take medicines as directed and not to stop them without talking to your doctor, nurse or pharmacist.
Important: please read
- Educational information only. This article is general health education. It is not medical advice, diagnosis or treatment. Reading it does not create a doctor–patient relationship with MyDoctor or with anyone else.
- Ask a qualified doctor. Always talk to a qualified, registered doctor about your own health. In India, that means a doctor registered with the National Medical Commission (NMC) or a State Medical Council. In the United States, a licensed physician. Elsewhere, a doctor licensed where you live.
- Never ignore or delay professional advice because of something you read here. Do not start, stop or change any medicine or treatment without your doctor.
- Emergencies: call 112 in India, 911 in the United States, or your local emergency number. Do not wait for an online answer.
- No product is endorsed. MyDoctor does not recommend any brand, product or supplement in this article.
- About the sources. This article summarises, in our own words, information from the public health bodies named under Sources. Health knowledge changes, and this summary may not reflect the latest research or your personal situation.
- Liability. To the extent permitted by law, MyDoctor (MODERNUS HEALTH TECHNOLOGIES PRIVATE LIMITED) accepts no liability for any decision made on the basis of this content.
Sources
- WHO. Cardiovascular diseases (CVDs) fact sheet - WHO www.who.int
- CDC. Preventing Heart Disease - CDC www.cdc.gov
- NHS. Cardiovascular disease - NHS www.nhs.uk
- WHO. Physical activity fact sheet - WHO www.who.int
Dr. Ambed Mishra, PharmD, PhD
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Dr. Ambed Mishra is a clinical (patient care) scientist, author and former professor. He is Group CEO and Chief Medical Officer of MODERN US HEALTH (MODERN US GROUP), Austin, Texas, the group behind MyDoctor, and a senior consultant who teaches and trains MD/DO physicians, PharmD and PhD professionals, nurses and other healthcare professionals in patient care in the United States and India.
More about Dr. Ambed Mishra
- More than ten years of full-time leadership in United States healthcare, building patient care services that improve medication adherence and bring doctors, pharmacists and nurses together around each patient.
- Leads the MD and engineering teams behind MyDoctor: clinic and hospital management software, electronic health records and telehealth for hospitals and physician groups in the United States and India.
- Former Assistant Professor and Clinical Preceptor at Rajiv Gandhi University of Health Sciences, Bangalore, and senior researcher with hospitals, universities and patient care groups in India and the United States.
- More than 30 published research and review articles and case reports, and more than 15 international conference presentations in India, Australia, Canada, the United States, Spain and other countries.
- Chief Medical Officer and Global Program Head of a nonprofit mission that helps cover hospital and doctor visit bills for patients in need in India, Nepal, the United States and other countries.
The author's office answers questions about articles, research, speaking and collaboration. It cannot give personal medical advice.