How to help prevent heart disease

First, the bad news: Heart disease is the leading cause of death in the U.S. Now, the good news: Many cases are actually preventable. In fact, a series of small changes in your everyday life can help lower your lifetime risk. Here’s what you need to know.

Heart disease risk factors

“Heart disease” is an umbrella term for several conditions, including coronary artery disease, arrhythmias, heart valve disease and others.

Many of the biggest risk factors are tied to everyday habits and overall health. These include high blood pressure, high cholesterol, excess weight, and diabetes or prediabetes.

Other factors that can raise your risk include:

• Drinking too much alcohol
• Eating a diet high in saturated or trans fats
• Insufficient or poor quality sleep
• Getting older
• Having a family history of heart disease
• Not getting enough physical activity
• Smoking
• Autoimmune disease

Women can have specific risk factors, including:

• Early onset of menstruation
• Early menopause
• Miscarriages
• Pregnancy complications including high blood pressure or high sugar levels during pregnancy

The important takeaway: While you can’t change everything — like your age or family history — many risk factors are manageable with the right support and lifestyle changes.

The signs of heart disease

The symptoms of heart disease can vary depending on the type of condition, and they’re not always obvious.

For example, coronary artery disease may cause chest discomfort — such as pressure, tightness or pain — along with shortness of breath or discomfort in areas like the arms, back, neck or jaw.

Irregular heart rhythms (arrhythmias) may feel like a racing or fluttering heartbeat. Some people also experience dizziness, lightheadedness or fainting.

It’s also worth knowing that symptoms can show up differently from person to person. Some people — especially women — may notice more subtle signs like unusual fatigue, nausea or shortness of breath without chest pain.

If something doesn’t feel right, it’s worth getting checked out. Early attention can make a difference.

What you can do

There’s no single fix when it comes to heart health, but there are several steps that can make a real impact.

Here are a few places to start:

Eat with your heart in mind. Focus on eating a heart-healthy diet that’s mostly made up of whole foods like vegetables, fruits, whole grains and lean proteins. Simple swaps — like choosing brown rice instead of white rice, or snacking on nuts and fruit instead of processed foods — can support better heart health over time.

Get moving. Regular physical activity helps strengthen your heart and improve circulation. You don’t have to start with an intense routine — even a brisk daily walk, taking the stairs or short activity breaks throughout the day can add up.

Know your numbers. Understanding your blood pressure, cholesterol and blood sugar levels gives you a clearer picture of your heart health. A more novel blood test called lipoprotein A can also be helpful. Cardiologists recommend checking it at least once during adulthood to screen for high risk of heart attack or stroke. These numbers help show how hard your heart is working and whether plaque may be building up in your arteries. Even if you feel fine, regular checkups can catch changes early when they’re often easier to manage.

Manage your weight. A healthy weight supports heart health, but it’s not about perfection. If you need extra support, structured programs or guidance from a provider can help you find an approach that works for you.

Stop smoking. If you smoke, quitting is one of the most powerful things you can do for your heart and overall health. It helps improve circulation, lowers blood pressure and reduces strain on your heart.

Take care of your stress. Stress affects more than your mood — it can affect your heart, too. Over time, chronic stress may contribute to higher blood pressure and unhealthy habits. Finding ways to unwind, whether through exercise, meditation or simply making time to recharge, can make a difference.

If you’re looking for more guidance, Sutter Health offers classes, programs and nutrition specialists who can help you build heart-healthy habits that fit your life.

Small steps may not feel like much in the moment — but over time, they can add up to meaningful protection for your heart.