5 Evidence-Based Steps to Improve Your Heart Health
5 Evidence-Based Steps to Improve Your Heart Health
The American Heart Association’s (AHA) 2024 Heart Disease and Stroke Statistics Report highlights key risk factors and actionable steps for preventing cardiovascular diseases. Heart disease has remained the leading cause of death in the United States since 1921, but many contributing factors are modifiable through lifestyle changes​.
Here are five scientifically-backed steps you can take today to improve your heart health:
1. Adopt a Heart-Healthy Diet
According to the AHA, poor dietary patterns remain a significant driver of cardiovascular disease, with fewer than half of Americans meeting healthy dietary guidelines​1. The AHA’s Life’s Essential 8 metrics highlight the importance of improving dietary choices.
Focus On: A diet rich in fruits, vegetables, whole grains, lean proteins, and unsaturated fats.
Limit: Intake of sodium, added sugars, and processed foods.
Evidence: A healthy dietary score was associated with a 58% lower risk of all-cause mortality and a 64% lower risk of cardiovascular-specific mortality​1.
2. Engage in Regular Physical Activity
Physical inactivity is a key risk factor for cardiovascular disease. The AHA recommends 150 minutes of moderate-intensity aerobic exercise weekly to improve cardiovascular health[​1].
Data Insight: Only 24.2% of U.S. adults currently meet these physical activity guidelines​1.
Benefits: Regular exercise has been shown to reduce blood pressure, improve cholesterol levels, and enhance overall cardiovascular function.
3. Prioritize Quality Sleep
Sleep health, a new focus of the AHA’s research, is directly linked to cardiovascular outcomes​1. The association recommends maintaining a consistent sleep schedule to promote heart health.
Key Finding: Adults with ideal sleep health metrics had significantly lower all-cause and cardiovascular mortality​[1].
Tips: Avoid caffeine before bedtime, reduce screen time, and create a calming pre-sleep routine.
4. Manage Key Health Metrics
Tracking and optimizing health markers such as blood pressure, cholesterol, and glucose levels is critical in reducing cardiovascular risk.
Blood Pressure: The prevalence of hypertension remains alarmingly high at 46.7% of U.S. adults​1.
Cholesterol: Total cholesterol levels in the U.S. population have decreased, but continuous monitoring is essential to identify at-risk individuals​1.
Action Plan: Regular screenings and adherence to medical advice for any abnormal findings are recommended.
5. Quit Smoking and Limit Alcohol Intake
Smoking cessation and moderation of alcohol consumption are among the most impactful lifestyle changes for reducing cardiovascular disease risk.
Data Insight: Smoking rates have decreased dramatically since the 1960s, but disparities remain. Smoking prevalence among U.S. adults is now approximately 11%​1.
Alcohol: While moderate alcohol consumption may have certain benefits, excessive intake is linked to hypertension and other cardiovascular issues​1.
Recommendation: Seek support through evidence-based cessation programs, and adhere to moderation guidelines.
The Evidence Speaks Clearly
The AHA’s annual report is a treasure trove of evidence-based insights for improving public health. By addressing modifiable risk factors—diet, exercise, sleep, and smoking—you can significantly reduce your risk of cardiovascular diseases. As the report underscores, even small changes can lead to substantial health benefits​[1].
Take the First Step Today: What’s one change you’ll make for your heart health?
References
Martin SS, Aday AW, Almarzooq ZI, et al. 2024 Heart Disease and Stroke Statistics: A Report of US and Global Data From the American Heart Association. Circulation. 2024;149:e347–e913. DOI: 10.1161/CIR.0000000000001209 (https://www.ahajournals.org/journal/circ)​1.