January 29th, 2026
By Aemonn Barnes, NP
Living a heart-healthy lifestyle plays a key role in lowering your risk of heart disease. According to the National Heart, Lung, and Blood Institute, heart disease remains the leading cause of death for both men and women in the United States. Knowing your risk and making mindful, healthy choices can make a powerful difference in protecting your heart.
Understanding the Risk of Heart Disease
Heart disease is influenced by a combination of factors, some that can be changed and others that cannot.
Everyone’s risk profile is different, but common risk factors include:
- High blood pressure
- High blood cholesterol
- Being overweight or obese
- Prediabetes or diabetes
- Smoking
- Lack of regular physical activity
- Family history of early heart disease
- History of preeclampsia
- Unhealthy eating habits
- Age (55 or older for women; 45 or older for men)
Some risk factors, such as age, sex, and family history, are beyond your control. However, many other factors can be improved through lifestyle changes. Learning about your risks is the first step toward better health.
Supporting Your Heart Health
Once you understand your personal risk factors, the next step is focusing on daily habits that support long-term heart health.
1. Getting Quality Sleep: Sleep impacts nearly every part of your health, including your heart. Aim for 7–9 hours of quality sleep each night. Try to keep a consistent sleep schedule, avoid nicotine and caffeine before bed, and limit exercise 2–3 hours before bedtime.
2. Maintaining Healthy Weight: Maintaining a healthy weight supports overall health and helps reduce the risk of other conditions linked to heart disease. Helpful strategies include tracking what you eat, staying well hydrated with water, and limiting sugary or high-calorie snacks.
3. Being Active: Aim for at least 150 minutes of physical activity each week. Simple changes, such as taking the stairs, parking farther away, walking more, or sitting less throughout the day, can make a big difference.
4. Avoid Smoking: Smoking damages the heart and blood vessels and significantly increases the risk of heart disease. If you’re trying to quit, consider joining a support group, calling 1-800-QUIT-NOW, or visiting smokefree.gov for additional resources.
5. Cholesterol Control: High cholesterol increases the risk of heart disease. Limiting saturated fats, eating heart-healthy foods, and moderating alcohol intake can help keep cholesterol levels in a healthier range.
6. Managing Your Blood Sugar: High blood sugar can lead to diabetes, a major risk factor for heart disease. Managing carbohydrate intake and choosing complex carbohydrates like whole grains and legumes can help support healthy blood sugar levels.
7. Reducing Stress: Stress can negatively affect your heart. Relaxation techniques such as deep breathing, meditation, yoga, or mindfulness can help calm your mind and support heart health.
8. Controlling Your Blood Pressure: Keeping your blood pressure within a healthy range is essential. Learning what your numbers mean and monitoring your blood pressure at home can help you stay informed and proactive about your health.
Take Action for Your Heart Health
Taking steps to live a heart-healthy lifestyle can greatly improve your overall health. Small, consistent changes, combined with regular health screenings, can significantly reduce your risk of heart disease.
Schedule Regular Health Screenings
Regular screenings for blood pressure, cholesterol levels, and type 2 diabetes are an important part of heart health. These tests can help identify potential concerns early and guide the next steps. Scheduling routine appointments with your healthcare provider allows you to better understand your heart health and determine whether lifestyle changes or medications are needed.
Pay Attention to Your Heart
Your heart-health is closely connected to your overall well-being. Understanding where your health stands can help you confidently begin, or continue, your heart healthy journey.
Share this blog with friends, family, and others in your area. Together, we can take action and tackle heart health head-on.
If you would like to schedule your health screenings, contact your healthcare provider or PMC’s primary care team to discuss your concerns and get started on your journey towards better heart-health.
Aemonn Barnes, NP, is a Nurse Practitioner with Pinehurst Medical Clinic’s Cardiology Department.
Link: https://www.pinehurstmedical.com/our-services/primary-care
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