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Heart Disease: The #1 Cause of Death in the U.S. & 5 Proven Ways to Prevent It
Paula Gallagher on
Heart disease remains the leading cause of death in the United States, claiming a life every 34 seconds, according to the 2025 Heart Disease and Stroke Statistics Update from the American Heart Association (AHA). In 2022 alone, cardiovascular disease contributed to 941,652 deaths, surpassing cancer, accidents, and even COVID-19. Stroke is also a major concern, ranking as the 5th leading cause of death in the U.S.
The good news? Heart disease is largely preventable. By making key lifestyle changes, you can significantly reduce your risk.
What Causes Heart Disease? 10 Major Risk Factors
Many factors contribute to cardiovascular disease, but some are controllable through lifestyle adjustments:
1. High Blood Pressure (Hypertension)
One of the most significant risk factors, leading to artery damage and increased strain on the heart.
2. High Cholesterol
Excess LDL ("bad" cholestrol) contributes to plaque buildup Leads to plaque buildup in arteries, increasing heart attack risk.
3. Smoking
Nicotine damages blood vessels and reduces oxygen supply to the heart.
4. Diabetes
High blood sugar levels can damage arteries and increase the risk of heart disease and stroke.
5. Obesity
Excess weight raises risk factors like hypertension, high cholesterol, and diabetes.
6. Physical Inactivity
A sedentary lifestyle weakens the heart and contributes to weight gain.
7. Unhealthy Diet
Diets high in saturated fats, processed foods, and sugars increase the risk of heart disease.
8. Excessive Alcohol Intake
Drinking too much raises blood pressure and cholesterol levels.
9. Chronic Stress
Long-term stress leads to inflammation, high blood pressure, and hormonal imbalances.
10. Genetics & Family History
While genetics play a role, lifestyle changes can still reduce risk significantly.
5 Proven Ways to Prevent Heart Disease
The best way to combat heart disease is through proactive lifestyle changes. Here’s how:
1. Maintain a Heart-Healthy Diet
Eat more:
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Fruits, vegetables, whole grains, lean proteins, and healthy fats (like avocado and olive oil).
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Foods rich in omega-3 fatty acids (e.g., salmon, walnuts, flaxseeds).
Avoid:
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Processed foods, added sugars, and excess sodium.
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Trans fats and saturated fats, which raise cholesterol.
2. Exercise Regularly
Recommended Activity:
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150 minutes of moderate-intensity exercise per week (e.g., walking, cycling, swimming).
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Strength training at least twice a week to support muscle and heart health.
3. Quit Smoking and Limit Alcohol
Why it matters?
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Smoking cessation reduces heart disease risk significantly within a few years.
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Alcohol should be limited to one drink per day for women and two for men.
4. Monitor Key Health Numbers
Track these health markers:
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Blood Pressure: Aim for below 120/80 mmHg.
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Cholesterol Levels: LDL ("bad" cholesterol) under 100 mg/dL, HDL ("good" cholesterol) above 50 mg/dL for women and 40 mg/dL for men.
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Blood Sugar: Fasting glucose below 100 mg/dL.
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Body Mass Index (BMI): Maintain 18.5–24.9 for a healthy weight.
5. Manage Stress Effectively
Best stress-management techniques:
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Meditation, mindfulness, yoga, and deep breathing exercises.
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Spending time with family and friends.
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Ensuring adequate sleep and relaxation.
Best Supplements for Heart Health & Circulation
Adding heart-healthy supplements to your diet can help support cardiovascular function:
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Omega-3 Fatty Acids – Reduces inflammation, lower triglycerides, and supports heart function.
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Coenzyme Q10 (CoQ10) – Helps reduce energy in heart cells and acts as an antioxidant.
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Magnesium – Supports healthy blood pressure and helps regulate heart rhythm.
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Garlic Extract – May help lower blood pressure and cholesterol levels.
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Fiber Supplements – Supports healthy cholesterol levels and improves blood sugar control.
Heart disease may be the leading cause of death, but it’s preventable. By making simple changes—eating better, exercising, reducing stress, and monitoring key health markers—you can drastically reduce your risk.
💡 Need personalized guidance on heart-healthy supplements?
👉 Book a consultation with our expert team to find the right solution for your heart health!
FAQs
1. What is the biggest cause of heart disease?
High blood pressure, high cholesterol, and smoking are the top causes, contributing to atherosclerosis (artery plaque buildup).
2. How can I naturally reduce my risk of heart disease?
Maintain a healthy diet, exercise regularly, manage stress, and track key health numbers like blood pressure and cholesterol.
3. Which supplements are best for heart health?
Omega-3s, CoQ10, magnesium, garlic extract, and fiber all support cardiovascular health.
4. What are early warning signs of heart disease?
Chest pain, shortness of breath, high blood pressure, and irregular heartbeats may indicate early heart disease.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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