How to prevent heart disease: 8 heart-healthy tips

A strong heart-health plan usually includes movement, heart-healthy eating, not smoking, managing blood pressure and cholesterol, getting enough sleep, limiting alcohol and knowing when symptoms need medical attention.

Key takeaways:

• Heart disease risk can be influenced by habits, health conditions, age, family history and access to care.

• Regular physical activity, heart-healthy eating, not smoking and managing blood pressure, cholesterol and blood sugar can help lower heart disease risk.¹

• Small changes count. Even a short walk or one heart-healthier meal can be a realistic place to start.

• Chest discomfort, shortness of breath, pain in the jaw, neck, back, arm or shoulder, unusual fatigue, nausea, lightheadedness or a cold sweat may be signs of a heart attack. Call 911 if you think you or someone else may be having a heart attack.²

• Talk with your doctor before making major changes to your exercise routine, diet, medications or health goals, especially if you have heart disease, high blood pressure, diabetes or new symptoms.

Can heart disease be prevented?

Not every case of heart disease can be prevented, but many risk factors can be managed. Healthy habits can help support blood pressure, cholesterol, blood sugar and weight, while regular medical care can help you understand your personal risk.¹

Mutual of Omaha chief medical officer Dr. Manoj Pawar says prevention can matter at every age: “Choices made before age 40 significantly impact how quickly you develop atherosclerosis, a condition in which plaque builds up inside your arteries, but every choice made after 40 still matters for your long-term health.”

Looking to take a few steps toward a healthier heart?  Here are 8 tips to keep in mind:

1. Move more, even if you start small

Regular physical activity can help support heart health by helping manage weight, blood pressure, cholesterol and blood sugar. Adults are generally encouraged to get 150 minutes of moderate-intensity physical activity each week, plus muscle-strengthening activity at least two days a week.³

You do not have to start with a complicated workout.

Moderate activity can include brisk walking, biking, water aerobics, gardening, dancing or other movement that raises your heart rate. If you have been inactive, have chest discomfort, shortness of breath, dizziness, heart disease or another health condition, talk with your doctor before starting or changing your exercise routine.

If you are looking for ways to get moving, start with simple exercises that support heart health.

2. Choose a heart-healthy eating pattern

A heart-healthy eating pattern includes vegetables, fruits, whole grains, lean proteins, fish, beans, lentils, nuts, seeds and unsaturated fats such as olive or canola oil. It also limits sodium, added sugars, highly processed foods, saturated fat, trans fat and alcohol.⁴

A simple place to start is your grocery cart. Dr, Pawar says, “A simple way to eat better is to shop the perimeter of the grocery store, where you typically find fresh fruits, vegetables, fish and lean meats rather than processed foods.”

For some people, structured approaches such as the DASH diet or Mediterranean-style eating can help make heart-healthy choices easier to plan. Dr. Pawar says, “The DASH and Mediterranean diets are excellent because they prioritize 4 to 5 daily servings of fruits and vegetables while using nuts and olive oil as healthy fat sources.”

Fiber is also important for heart health. Dr. Pawar explains, “Think of fiber as a sponge; it soaks up cholesterol in the gut and prevents it from being reabsorbed back into your bloodstream.” If you are increasing fiber, go slowly and drink water to help reduce bloating.

If you want a snack or dessert, look for options that fit your overall eating pattern. For example, fruit, nuts, yogurt or a small amount of dark chocolate may work for some people. Dr. Pawar notes that good-quality dark chocolate with higher flavanol content can offer a small blood pressure benefit, but those benefits may be reduced when chocolate is highly processed.

3. Know your blood pressure, cholesterol and blood sugar

Heart disease prevention is not only about habits. It is also about knowing your numbers and working with your doctor to manage health conditions that can raise your risk, such as high blood pressure, high cholesterol and diabetes.¹

High blood pressure often has no obvious symptoms. Dr. Pawar says, “High blood pressure is a silent condition, and by the time you experience obvious symptoms like headaches, nosebleeds or dizziness, significant internal damage may already have occurred.”

4. Avoid smoking and secondhand smoke

Smoking is a major risk factor for heart disease. If you do not smoke, do not start. If you do smoke, ask your doctor about tools, medications or programs that may help you quit.¹

Secondhand smoke can also affect heart health, so it is worth talking with your doctor about ways to reduce exposure at home, work or social settings.

5. Limit alcohol and watch hidden heart triggers

Alcohol can raise blood pressure, and drinking less may help lower or prevent high blood pressure.¹ If you drink, ask your doctor what amount is safe for your health history, medications and heart risk.

Pawar says alcohol can be an overlooked factor: “If you are struggling to control your blood pressure, one of the most effective ‘hidden’ triggers to eliminate is daily alcohol consumption.”

Be cautious with foods or products marketed as “healthy,” too. Some low-carb, keto-style or processed substitutes may be high in saturated fat. If you are making a major diet change, talk with your doctor or a registered dietitian first.

6. Prioritize sleep and stress management

Not enough sleep and too much stress can negatively affect the choices you make during the day, including movement, food, alcohol and medication routines. The American Heart Association includes healthy sleep as one of the key measures for cardiovascular health.⁵

Stress alone is not the only factor in heart disease, but chronic stress can influence blood pressure, sleep, activity and other habits. If stress, anxiety, grief or sleep problems are affecting daily life, talk with your doctor.

7. Know your personal heart disease risk

Understanding your personal risk can help you and your doctor decide what to focus on first. Some risk factors can be changed, while others, such as age and family history, cannot.

Ask yourself:

• Do I smoke or use nicotine products?

• Do I have high blood pressure, high cholesterol, diabetes or prediabetes?

• Do I have a family history of heart disease, especially at a younger age?

• Have I had chest discomfort, shortness of breath, unusual fatigue or symptoms during activity?

• Do I know my recent blood pressure, cholesterol and blood sugar numbers?

Start with the areas you can discuss and act on, such as tobacco use, food choices, movement, medications, screenings, sleep, stress and alcohol.

Bring your family history and recent health numbers to your next appointment. Your doctor can help you understand which risks matter most for you and whether medication, lifestyle changes, additional testing or follow-up visits are appropriate.

You cannot change your family history, but knowing it can help your doctor recommend the right screenings and prevention steps.

8. Know the early signs of heart problems

Knowing warning signs can help you decide when to call your doctor and when to get emergency help. Heart attack symptoms may include chest pain or discomfort, shortness of breath, pain or discomfort in the jaw, neck, back, arm or shoulder, weakness, lightheadedness, nausea, unusual tiredness or a cold sweat.²

Call 911 right away if you think you or someone else may be having a heart attack. Do not wait to see if symptoms go away.

Dr. Pawar notes that symptoms can look different for women: “Heart attack symptoms present differently in women; they are more likely to experience pain between the shoulder blades or profound, unexplainable fatigue rather than crushing chest pain.”

Also tell your doctor about symptoms that appear during activity and improve with rest, such as chest tightness, shortness of breath, unusual fatigue or pain in the jaw, arm, shoulder or back. Dr. Pawar says, “A key difference between aging and heart disease is the onset of symptoms; while aging is a gradual decline, heart-related issues like angina tend to appear suddenly during exertion.”

Questions to ask your doctor about heart disease prevention

• Bring a short list of questions to your next visit so the conversation is easier to start.

• What are my biggest heart disease risk factors?

• How often should I check my blood pressure?

• Do I need cholesterol, blood sugar or other heart-related screenings?

• What type of exercise is safe for me?

• Should I change anything about my diet, alcohol use or medications?

•  Are my symptoms related to aging, stress, heart disease or something else?

• Would a heart specialist, dietitian, smoking cessation program or cardiac rehab program be appropriate for me?

Frequently asked questions (FAQs) about preventing heart disease

Can heart disease be preventable?

Not all heart disease can be prevented, but many risk factors can be managed. Healthy habits, regular screenings and working with your doctor can help lower your risk.¹

How can I make my heart strong again?

Start with realistic habits your doctor says are safe for you, such as walking, strength training, heart-healthy eating, not smoking, sleeping well and managing blood pressure, cholesterol and blood sugar.

What are the first signs of heart disease?

Early signs may include chest discomfort, shortness of breath, fatigue, dizziness or symptoms that appear with exertion and improve with rest. Some people have no obvious symptoms, which is why regular checkups and screenings matter.

What diet reverses heart disease?

No diet should be described as guaranteed to reverse heart disease. However, heart-healthy eating patterns, such as DASH or Mediterranean-style eating, can help support blood pressure, cholesterol, blood sugar and weight when paired with medical guidance.⁴

Does stress cause heart attacks?

Stress can affect heart health indirectly by influencing blood pressure, sleep, alcohol use, smoking, food choices and activity levels. If stress feels hard to manage or is affecting daily life, talk with your doctor.

What are 10 ways to keep your heart healthy?

Practical heart-health habits include moving more, eating more fruits and vegetables, choosing whole grains and lean proteins, limiting sodium and added sugar, not smoking, limiting alcohol, getting enough sleep, managing stress, checking blood pressure and cholesterol, and taking medications as directed.

Sources:

1. Centers for Disease Control and Prevention, Preventing Heart Disease, Jan. 28, 2026, accessed June 2026.

2. Mayo Clinic, Heart attack: First aid, April 3, 2026, accessed June 2026.

3. American Heart Association, Life’s Essential 8, Aug. 27, 2025, accessed June 2026.

4. American Heart Association, The American Heart Association Diet and Lifestyle Recommendations, March 31, 2026, accessed June 2026.

5. American Heart Association, Life’s Essential 8, Aug. 27, 2025, accessed June 2026.