Heart disease remains one of the leading causes of death globally, with various factors influencing an individual’s risk. These factors can range from genetics and age to lifestyle choices. Understanding these risk factors and taking proactive steps to manage them can significantly reduce the chances of developing heart disease.¹ In honor of American Heart Month observed in February, this article explores the risk factors for heart disease and how to reduce the risk of developing this disease through lifestyle adjustments, diet, and exercise.

Risk Factors

Risk factors for heart disease include age, gender, and race. For men, the risk of heart disease increases after age 45, while for women, the risk rises after age 55. Women with diabetes, however, face a higher risk than men with the same condition. African Americans also have a higher risk of heart disease compared to other racial groups. Additionally, a family history of heart disease, especially if an immediate family member was diagnosed at an early age, significantly increases one’s risk.¹

Other risk factors can be managed or mitigated through lifestyle choices, including diet and exercise. For example, maintaining a healthy blood pressure, cholesterol levels, and weight, alongside eating a nutritious diet and exercising regularly, can help lower the risk of heart disease. High stress levels are also linked to heart health and can act as a trigger for heart attacks. For individuals with diabetes, managing blood sugar levels is critical in reducing the risk of heart disease, a common complication among those with diabetes.¹

Diet

The general recommendation for caloric intake is 2,000 calories per day, although this can vary based on factors like age, sex, and activity level.²

A heart-healthy diet is essential, incorporating fruits, vegetables, whole grains, nuts, and fish. Health experts advise against eating processed foods as well as minimizing the consumption of added sugars and salt, and limiting alcohol consumption.² Reducing the intake of saturated fat is also key, as these fats contribute to cardiovascular problems. Foods such as pizza, burgers, and creamy sauces are common sources of saturated fat.³

For fruits and vegetables, options include fresh, frozen, canned, and dried varieties, such as tomatoes, cabbage, carrots, Romaine lettuce, spinach, broccoli, apples, bananas, and mangoes.³ Low-fat and fat-free dairy products, such as 1% milk, plain yogurt, and cottage cheese, are also recommended.³

Experts advise looking for whole grain as the first ingredient in multi-ingredient products. Examples of heart-healthy whole grains include bread, bagels, cereals, brown rice, and whole grain pasta.³

Protein sources should be lean and varied. Healthy options include shellfish, lean ground chicken and turkey breast, beef sirloin, lean ground beef, black beans, chickpeas, eggs, and almond butter.³

For alternatives to saturated fats, consider swapping butter for vegetable oils, full-fat mayonnaise for light mayonnaise, and creamy dressings for oil-based salad dressings.³

Exercise

Regular physical activity offers numerous benefits, particularly for heart health. Exercise strengthens the heart muscle, improving its ability to pump blood throughout the body. It also enhances blood flow to muscles and helps deliver more oxygen, while widening blood vessels to remove waste more efficiently.²

Experts recommend engaging in 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity per week to maintain heart health.²

Engaging in regular moderate to vigorous exercise can also help decrease the likelihood of developing coronary heart disease that occurs when plaque accumulates in the coronary arteries which supply oxygen to the heart.⁴ As plaque continues to build, it will begin restricting blood flow to the heart, and a rupture of such plaque can lead to a blood clot. In severe cases, clots can lead to a heart attack.⁴ 

Physical activity can also help to lower blood pressure and decrease C-reactive protein levels, which are indicative of inflammation and subsequently are a greater risk for heart disease. Individuals with existing heart disease can also benefit from light to moderate physical activity which can help to improve heart health and potentially decrease the likelihood of another heart attack.⁴

Sources

1. Medline Plus. How to prevent heart disease. Updated 27 Jun 2024. Accessed 30 Jan 2025. https://medlineplus.gov/howtopreventheartdisease.htmlHeart.org. The American Heart Association Diet and Lifestyle Recommendations. Reviewed 30 Jul 2024. Accessed 27 Jan 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
2. Office of Disease Prevention and Health Promotion. Heart-Healthy Foods. Shopping List. Updated 19 Sept 2023. Accessed 27 Jan 2025. https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/heart-healthy-foods-shopping-list
3. National Heart, Lung, and Blood Institute. Physical activity and your heart – benefits. Updated 24 Mar 2022. Accessed 30 Jan 2025. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits