Preventing cardiovascular disease and stroke: 3 ways to avoid heart disease

According to the World Health Organization (WHO), cardiovascular disease causes approximately 17.9 million deaths each year, accounting for nearly 32% of total deaths globally. The worrying thing is that many people only discover the disease when dangerous complications such as myocardial infarction or stroke have already appeared. Meanwhile, most risk factors come from daily lifestyle habits and can be completely changed.

If you are looking into how to prevent heart disease, want to know the causes of heart disease, or build a diet with heart-healthy foods, this article will help you start with simple changes that bring long-term benefits. Tiptory will guide you through measures that have been proven by many studies to help protect your heart, reduce the risk of cardiovascular disease, and maintain sustainable cardiovascular health over time.

Method 1: What to eat for a healthy heart? 4 foods to eat

Tip 1: Supplement omega-3 to protect your heart

Prioritize omega-3 rich foods in your daily meals

• If you are looking for ways to prevent heart disease, increase your intake of foods containing omega-3 fatty acids. These are beneficial polyunsaturated fats for the heart, helping to support vascular health, reduce inflammation, and contribute to maintaining stable cardiovascular function.
• These heart-healthy foods rich in omega-3 include salmon, mackerel, flaxseeds, walnuts, and some foods or supplements fortified with omega-3.
• Replacing some saturated fats from red meat or processed foods with natural sources of omega-3 is also a way to improve your diet for a healthy heart.

Eat fatty fish about twice a week

• Nutrition experts often recommend adding fatty fish to your menu about twice a week to increase your natural omega-3 intake.
• When possible, prioritize wild-caught fish as some studies show they often contain higher omega-3 levels than some farmed fish.
• Fish should be cooked by steaming, boiling, or grilling instead of deep-frying to retain its nutritional value and be better for cardiovascular health.

Do not rely solely on omega-3 to prevent heart disease

• While many studies show that omega-3 may offer cardiovascular benefits, evidence for its effectiveness in preventing heart disease in healthy individuals is still being researched on a larger scale.
• Therefore, omega-3 should be considered part of a healthy lifestyle, combined with a balanced diet, regular exercise, weight management, adequate sleep, and tobacco cessation to reduce the causes of heart disease and improve long-term cardiovascular health.

Tip 2: Eat more vegetables to protect your heart

Increase daily intake of vegetables and fruits

• One of the simple yet effective ways to prevent heart disease in the long run is to add more vegetables and fruits to your daily diet.
• Aim to eat about 10 servings of fresh or frozen vegetables and fruits daily. If you're not used to it, gradually increase the amount by adding vegetables to every meal and using fruits as snacks.
• Prioritize leafy greens, broccoli, tomatoes, carrots, oranges, grapefruits, apples, berries, and other berries to diversify your source of vitamins, minerals, and antioxidants.

Choose natural foods instead of processed foods

• Fresh or frozen vegetables and fruits usually retain more heart-healthy nutrients. If using canned products, prioritize those with no added sugar, low salt, and no sweet syrup.
• Incorporating a variety of colors into your meals will help your body receive a diverse range of beneficial plant nutrients.

Plant compounds help reduce the risk of heart disease

• Vegetables and fruits are rich in fiber, vitamins, minerals, and plant compounds such as polyphenols and carotenoids. These are all heart-healthy foods, contributing to protecting blood vessels, reducing oxidative stress, and helping to control blood pressure and cholesterol.
• Maintaining a habit of eating plenty of vegetables combined with a healthy lifestyle will help reduce many causes of heart disease, while also helping to prevent cardiovascular diseases and improve overall health.

Tip 3: Prioritize whole grains

Replace refined grains with whole grains

• If you are applying a heart disease prevention method, prioritize whole grains over refined grains. These are a rich source of fiber, B vitamins, and minerals, which help control blood pressure, improve cholesterol, and enhance cardiovascular health.
• At the same time, you should also limit excessive consumption of refined carbohydrates as a balanced, low-refined carb diet can benefit the cardiovascular system in many people.

Choose fiber-rich foods

• Prioritize foods such as:
  • Whole wheat flour.
  • 100% whole grain bread.
  • High-fiber breakfast cereals.
  • Whole wheat noodles or pasta.
  • Steel-cut oats.
  • Brown rice.
  • Barley.
• When buying packaged foods, read the ingredients list and prioritize products containing more than 5g of fiber per serving to increase fiber intake in your diet.

Limit foods made from refined flour

• To reduce causes of heart disease related to diet, you should limit:
  • White flour.
  • White bread.
  • Frozen waffles.
  • Cookies and corn cakes.
  • Egg noodles.
  • Sugary granola bars.
  • High-fat snacks.
  • Cakes, cream cakes, pastries, donuts.
  • Popcorn with too much butter.

Prioritize complex carbohydrates

• Complex carbohydrates are digested more slowly, helping to maintain stable energy and limit blood sugar spikes after eating. These are heart-healthy foods, especially when combined with green vegetables, legumes, and healthy fats.
• Building a diet rich in whole grains along with a balanced diet will contribute to protecting your heart, helping to control weight, and reducing the risk of cardiovascular disease in the long term.

Tip 4: Control portion sizes

Eat the right portion to protect your heart

• In addition to choosing heart-healthy foods, controlling the amount of food at each meal is also a very important way to prevent heart disease.
• Eating too much can lead to excess calories, fat, and cholesterol in the body, increasing the risk of overweight, obesity, and many causes of heart disease such as high blood pressure, dyslipidemia, and diabetes.
• Eat until you are full, chew slowly, and stop when you feel almost full instead of trying to finish your meal.

Get used to standard portion sizes

• When first starting to change your diet, you can use measuring cups, spoons, or food scales to determine the appropriate amount of food.
• After a while, you will easily estimate portions by eye while maintaining scientific eating habits.

Remember portion sizes using familiar objects

• You can quickly estimate portions according to the following examples:
  • About 3 ounces (85g) of lean meat is the size of a smartphone.
  • 1/4 cup of nuts is the size of a golf ball.
  • 1 cup of vegetables is the size of a baseball.

Maintain regular eating habits

• Dividing your meals appropriately throughout the day helps the body absorb nutrients more effectively, while reducing feelings of hunger and limiting overeating at subsequent meals.
• Combining portion control with a balanced diet rich in green vegetables, whole grains, and good fats will help protect cardiovascular health, support weight management, and reduce the long-term risk of heart disease.

Method 2: Lifestyle Changes: Simple Ways to Protect Your Heart

Tip 1: Lose weight to protect your heart

Maintain a healthy weight

• If you are overweight or obese, losing weight is one of the most effective and sustainable ways to prevent heart disease.
• Excess body weight makes the heart work harder to pump blood, thereby increasing the risk of high blood pressure, dyslipidemia, and many other causes of heart disease.
• In particular, excessive fat accumulation in the abdominal area is closely linked to an increased risk of cardiovascular disease, diabetes, and metabolic syndrome.

Set moderate weight loss goals

• You don't need to lose weight too quickly to reap health benefits.
• Even a reduction of approximately 5–7% of body weight can improve blood sugar levels, increase insulin sensitivity, and reduce the risk of type 2 diabetes for many individuals.
• Sensible weight loss also helps limit the risk of myocardial infarction and future cardiovascular complications.

Lose weight with a healthy lifestyle

• To lose weight safely and maintain it long-term, combine:
  • Eat appropriate portions and control calorie intake.
  • Increase heart-healthy foods such as green vegetables, fruits, whole grains, fatty fish, and nuts.
  • Limit sugary drinks, processed foods, and saturated fats.
  • Maintain regular physical activity for at least 150 minutes per week, according to your body's capacity.
  • Get enough sleep and manage stress to support weight control.

Monitor weight regularly

• Weighing yourself regularly and monitoring your waistline will help you assess the effectiveness of your weight loss plan.
• Maintaining a healthy weight not only helps reduce the causes of heart disease but also improves blood pressure, cholesterol, blood sugar, and overall health in the long run.

Tip 2: Exercise regularly for a healthy heart

Stay active for at least 150 minutes per week

• Regular exercise is one of the most effective ways to prevent cardiovascular disease. Physical activity helps strengthen the heart, improve blood circulation, and aids in controlling blood pressure, cholesterol, and weight.
• Aim for at least 30 minutes of exercise per day, 5 days per week, which equates to 150 minutes of moderate-intensity activity per week.
• Suitable activities include brisk walking, cycling, swimming, dancing, or gardening, as long as you maintain regularity.

Can be replaced with high-intensity workouts

• If you don't have much time, you can opt for:
  • Exercising for 25 minutes at high intensity, about 3 days per week.
  • Additionally incorporate 2 strength-training sessions such as weightlifting, resistance bands, or bodyweight exercises.
• Gradually increase the intensity to suit your physical condition to prevent injury and maintain the habit long-term.

Limit prolonged sitting

• Sitting continuously for many hours can reduce blood circulation and increase the risk of many chronic diseases, including causes of heart disease.
• If you work in an office or study for long periods, stand up and walk around or do light exercises at least once every hour. Even a few minutes of walking, stretching, or climbing stairs can help keep your body flexible and improve blood circulation.

Make physical activity a daily habit

• You don't necessarily have to go to the gym to stay healthy. You can:
  • Walk instead of driving for short distances.
  • Take the stairs instead of the elevator.
  • Cycle or walk whenever possible.
  • Spend time playing sports with family or friends.
• When regular physical activity is combined with heart-healthy foods and a scientific lifestyle, you will significantly reduce the risk of cardiovascular disease, while also improving your health and long-term quality of life.

Tip 3: Manage stress effectively

Reduce stress to protect heart health

• Stress management is an important but often overlooked way to prevent heart disease. During prolonged stress, the body releases more hormones like cortisol and adrenaline, which increase blood pressure, heart rate, and negatively affect blood vessel walls.
• If left unchecked, chronic stress can exacerbate many causes of heart disease, including high blood pressure, sleep disorders, uncontrolled eating, and unhealthy habits like smoking or excessive alcohol consumption.

Practice relaxation techniques daily

• Spending about 10–20 minutes daily to relax can help your body recover and reduce mental pressure.
• You can choose methods such as:
  • Practicing yoga.
  • Mindfulness meditation.
  • Deep and slow breathing.
  • Listening to relaxing music.
  • Reading a book or dedicating time to personal hobbies.
• The important thing is to maintain regularity to form a habit of mental well-being.

Meditation can help control blood pressure

• Some studies show that meditation can contribute to lowering systolic and diastolic blood pressure in some individuals, thereby supporting cardiovascular health.
• However, meditation is not a substitute for medication or medical interventions. For best results, combine meditation with a balanced diet, heart-healthy foods, regular exercise, and adequate sleep.

Build a balanced lifestyle

• In addition to relaxation, you should:
  • Arrange work and rest time appropriately.
  • Sleep 7–9 hours each night.
  • Maintain positive relationships with family and friends.
  • Seek professional help if stress is prolonged or affects your life.
• When your mind is stable, your body also functions more effectively, helping to reduce causes of heart disease and supporting long-term cardiovascular disease prevention.

Tip 4: Get enough sleep for a healthy heart

Ensure 7–8 hours of sleep per night

• Getting enough sleep is a simple yet beneficial way to prevent heart disease. During sleep, the heart and circulatory system have time to recover, helping to stabilize blood pressure and reduce strain on the cardiovascular system.
• Prolonged sleep deprivation can increase the risk of obesity, high blood pressure, blood sugar disorders, and myocardial infarction. These are all common causes of heart disease.
• Try to maintain about 7–8 hours of sleep per night to allow your body to rest and regenerate energy.

Limit caffeine in the afternoon

• Coffee, strong tea, energy drinks, and some soft drinks containing caffeine can make it difficult to fall asleep.
• To improve sleep quality, it's advisable to limit caffeine intake and avoid these beverages after 2 PM or at least 6–8 hours before bedtime.

Maintain a consistent sleep schedule

• Try to go to bed and wake up at the same time every day, even on weekends.
• This habit helps stabilize your biological clock, making it easier to fall asleep and have deeper sleep.

Exercise and limit electronic devices before sleep

• Regular physical activity during the day helps the body relax, regulates hormones, and improves sleep quality.
• About an hour before bedtime, it's advisable to limit watching TV, using phones, computers, or tablets, as the blue light from screens can reduce melatonin production – the hormone that helps the body fall asleep easily.
• Instead, you can read a book, listen to soft music, or practice deep breathing to relax.

Combine sleep with a healthy lifestyle

• Quality sleep is more effective when combined with a balanced diet including heart-healthy foods, regular exercise, and stress management.
• Maintaining these habits long-term will contribute to reducing causes of heart disease, while protecting cardiovascular health and improving quality of life.

Method 3: When to see a cardiologist? Danger signs

Note 1: Regular cardiovascular health check-ups

Regular health check-ups to detect risks early

• Regular health check-ups are an effective way to prevent cardiovascular disease because they help detect risk factors early before symptoms appear.
• Blood pressure, cholesterol, and blood sugar are important indicators directly related to many causes of heart disease. Regular monitoring will help doctors prescribe timely treatment or lifestyle adjustments.
• If you have a family history of cardiovascular disease, high blood pressure, diabetes, or obesity, you should discuss with your doctor to establish a suitable check-up schedule.

Monitor blood pressure regularly

• Adults should have their blood pressure checked regularly, typically about once every 2 years if previous results were normal.
• If you have high blood pressure or are at high risk, your doctor may recommend more frequent checks.
• For most adults, the recommended blood pressure target is usually below 130/80 mmHg, but the appropriate reading may vary depending on individual health conditions and doctor's guidance.

Check cholesterol and related indicators

• Lipid panel tests help assess the risk of atherosclerosis and cardiovascular diseases.
• In addition to total cholesterol, doctors often evaluate LDL-C ("bad" cholesterol), HDL-C ("good" cholesterol), and triglycerides for a more comprehensive view.
• In some cases, doctors may order a high-sensitivity CRP (hs-CRP) test to assess inflammation in the body. This indicator can help estimate cardiovascular risk when combined with other risk factors.
• The use of cholesterol-lowering medications should be based on a comprehensive assessment by a doctor, not solely on a single lab result.

Screen for diabetes and prediabetes

• High blood sugar is one of the important causes of heart disease because it can damage blood vessels over time.
• Many guidelines recommend that adults begin diabetes screening around age 45. However, if you are overweight, obese, or have other risk factors, your doctor may recommend earlier testing.
• Individuals aged 40–70, especially if overweight or obese, should actively check their blood sugar regularly to detect prediabetes or diabetes early.

Actively control risk factors

• Regular health check-ups will be more effective when combined with a healthy lifestyle, including:
  • Maintaining a diet rich in heart-healthy foods.
  • Exercising regularly.
  • Managing weight.
  • Getting enough sleep and reducing stress.
  • Not smoking and limiting alcohol.
• Regular health monitoring helps detect abnormalities early, thereby reducing the risk of cardiovascular disease and protecting long-term heart health.

Note 2: Check for metabolic syndrome

Discuss metabolic syndrome risk with your doctor

• If you are looking for ways to prevent heart disease, do not overlook the assessment of metabolic syndrome risk. This is a condition where multiple risk factors appear simultaneously, increasing the likelihood of cardiovascular disease, stroke, and type 2 diabetes.
• A sedentary lifestyle, unhealthy diet, and overweight/obesity are making metabolic syndrome increasingly common among many adults.
• During your regular health check-ups, ask your doctor if you are at risk so you can receive appropriate preventive advice.

Identifying Risk Factors

• Metabolic syndrome is usually diagnosed when multiple cardiovascular risk factors coexist, including:
  • Abdominal obesity or a large waist circumference.
  • High blood triglycerides.
  • Elevated blood sugar or prediabetes.
  • High blood pressure.
  • Low HDL-C ("good" cholesterol).
• The more risk factors present, the higher the risk of cardiovascular disease if left uncontrolled.

Proactively Improve Lifestyle

• Controlling risk factors is key to reducing the causes of heart disease and slowing the progression of metabolic syndrome.
• You should:
  • Maintain at least 150 minutes of exercise per week.
  • Lose weight if you are overweight or have abdominal obesity.
  • Increase heart-healthy foods such as green vegetables, fruits, whole grains, fatty fish, and nuts.
  • Limit foods high in sugar, saturated fat, and processed foods.
  • Limit alcohol and avoid smoking.
  • Get enough sleep and manage daily stress.

Regular Health Monitoring

• If you have been diagnosed with metabolic syndrome or have several risk factors, follow your doctor's recommendations for follow-up appointments to monitor blood pressure, blood sugar, blood lipids, and weight.
• Effective management of metabolic syndrome is not only an effective way to prevent heart disease but also helps reduce the risk of stroke, type 2 diabetes, and many serious cardiovascular complications in the future.

Note 3: Monitor inflammation to protect your heart

Discuss inflammation in your body with your doctor

• In addition to blood pressure, cholesterol, and blood sugar, chronic inflammation is increasingly being recognized as a factor that can contribute to an increased risk of atherosclerosis and cardiovascular disease.
• If you have multiple causes of heart disease or are in a high-risk group, discuss it with your doctor for a comprehensive evaluation rather than relying solely on external symptoms.
• This is an important step in preventing heart disease, especially for those with a family history of heart disease or multiple risk factors.

CRP test can help assess risk

• Your doctor may order a high-sensitivity CRP (hs-CRP) test to assess the level of inflammation in your body. This indicator can help estimate cardiovascular risk when combined with other risk factors.
• However, CRP is not a diagnostic test for heart disease and should not be used alone to conclude disease risk.
• The results need to be interpreted by a doctor along with other indicators such as blood pressure, blood lipids, blood sugar, age, medical history, and lifestyle.

Inflammation can stem from various causes

• An elevated CRP level does not mean you have heart disease. Inflammation can be related to many other causes such as:
  • Loss of muscle mass.
  • Autoimmune inflammatory diseases such as rheumatoid arthritis or lupus.
  • Metabolic syndrome.
  • Certain cancers.
  • Vascular wall damage due to smoking, high blood pressure, high blood sugar, or prolonged elevated LDL cholesterol.
• Therefore, your doctor will need to conduct a comprehensive evaluation to determine the actual cause of the inflammation.

Control inflammatory factors

• To reduce the causes of heart disease, you should:
  • Maintain a healthy weight.
  • Exercise regularly.
  • Eat plenty of heart-healthy foods such as green vegetables, fruits, fatty fish, and whole grains.
  • Do not smoke.
  • Control blood pressure, cholesterol, and blood sugar as advised by your doctor.
  • Have regular health check-ups to detect any underlying conditions that could cause chronic inflammation.
• Proactively controlling inflammation along with other risk factors will help increase the effectiveness of heart disease prevention and contribute to long-term cardiovascular protection.

Note 4: Quit smoking to protect your heart

Proactively quit smoking as early as possible

• Quitting smoking is one of the most effective ways to prevent heart disease. Harmful chemicals in cigarette smoke can damage blood vessel walls, promote atherosclerosis, raise blood pressure, and form blood clots.
• Smoking not only increases the risk of heart attack and stroke but is also one of the preventable causes of heart disease.
• The sooner you stop smoking, the more opportunities your body has to recover and reduce the risk of future cardiovascular diseases.

Seek support when quitting smoking

• Quitting smoking is not always easy as nicotine can be addictive.
• If you have tried to quit multiple times without success, talk to your doctor for advice on appropriate methods, such as:
  • Smoking cessation support programs.
  • Nicotine replacement therapy (patches, lozenges, or nicotine gum).
  • Prescription medications to aid in quitting smoking.
  • Counseling or joining support groups.
• Combining multiple methods often helps increase the success rate of quitting smoking.

It's never too late to quit

• Many studies show that the risk of heart disease begins to decrease immediately after quitting smoking and continues to decline over time.
• Even those who have smoked for many years can still receive significant benefits from giving up this habit.
• In addition, avoiding exposure to secondhand smoke also helps protect your health and that of your family members.

Combine with a healthy lifestyle for increased effectiveness

• After quitting smoking, maintain good habits to enhance the effectiveness of heart disease prevention, including:
  • Eat plenty of heart-healthy foods such as green vegetables, fruits, fatty fish, and nuts.
  • Exercise regularly.
  • Control weight, blood pressure, cholesterol, and blood sugar.
  • Get enough sleep and reduce stress.
• These changes will significantly reduce the causes of heart disease, while also improving cardiovascular health and quality of life in the long run.

Note 5: Drink alcohol in moderation

Discuss alcohol consumption with your doctor

• If you regularly consume alcohol, talk to your doctor to determine an appropriate consumption level for your health condition. This is especially important if you have causes of heart disease such as high blood pressure, dyslipidemia, diabetes, or a history of cardiovascular disease.
• Currently, many medical guidelines do not recommend starting to drink alcohol solely for heart protection because the potential benefits are not greater than the health risks that alcohol can cause.

Drink in moderation if you still consume alcohol

• If you choose to drink alcohol, limit it to moderate levels:
  • Women: no more than 1 alcoholic drink per day.
  • Men: no more than 2 alcoholic drinks per day.
  • Men aged 65 or older: no more than 1 alcoholic drink per day.
• Drinking beyond this level can increase the risk of high blood pressure, arrhythmias, heart failure, and many other causes of heart disease.

Avoid binge drinking

• Drinking a large amount of alcohol in a short period can suddenly increase blood pressure, cause arrhythmias, and affect heart function.
• To effectively prevent heart disease, it is best to minimize alcohol consumption or abstain if not necessary.

Seek support if you struggle to control alcohol intake

• If you regularly drink excessively or find it difficult to stop after a few drinks, proactively discuss it with your doctor or healthcare professional.
• Your doctor can advise on appropriate measures such as behavioral changes, psychological counseling, or support programs for reducing and quitting alcohol when necessary.

Combine with a healthy lifestyle

• Limiting alcohol will be more effective when combined with:
  • A diet rich in heart-healthy foods.
  • Regular exercise.
  • Maintaining a healthy weight.
  • Not smoking.
  • Getting enough sleep and managing stress.
• Maintaining these habits long-term will contribute to reducing the risk of cardiovascular disease and protecting cardiovascular health sustainably.

Note 6: Share your medical history with your doctor

Provide full health and family history

• One of the effective ways to prevent heart disease is to provide complete information about your and your family's health status during examinations.
• If your parents, siblings, or relatives have ever had cardiovascular disease, heart attack, stroke, or died prematurely from heart disease, proactively inform your doctor. Family history is one of the factors that can increase the risk of heart disease.

Comprehensive cardiovascular risk assessment

• Your doctor will combine various information to assess your risk, including:
  • Your personal and family medical history.
  • Blood pressure, cholesterol, and blood sugar levels.
  • Weight and waist circumference.
  • Eating habits, physical activity, smoking, and alcohol consumption.
• A comprehensive assessment helps detect causes of heart disease early and develop a personalized prevention plan.

Implement preventive measures as advised

• If you are in a high-risk group, your doctor may recommend:
  • More frequent health check-ups and tests.
  • Strict control of blood pressure, cholesterol, and blood sugar.
  • Dietary adjustments with more heart-healthy foods.
  • Increased physical activity and maintaining a healthy weight.
  • Medication use only when truly necessary and as prescribed.

Proactively protect your long-term cardiovascular health

• While genetic factors cannot be changed, you can absolutely reduce your risk of disease by adopting a healthy lifestyle and adhering to your doctor's recommendations.
• Regular health monitoring, combined with a scientific diet, regular exercise, adequate sleep, and not smoking will help reduce the impact of many causes of heart disease, thereby protecting a healthy heart throughout life.

Note the risk of genetic heart disease

Heart disease can be linked to genetic factors

• Not all cases of heart disease originate from lifestyle. Some causes of heart disease are linked to genetic factors within the family.
• If your parents, grandparents, or siblings have had cardiovascular disease, especially at a young age, you may have a higher risk than someone without a family history.
• Therefore, learn about your relatives' medical history to proactively develop an appropriate heart disease prevention method early on.

Don't be complacent even if you are healthy

• Even if you have no symptoms and feel healthy, the risk of heart disease can still exist if there are genetic factors or other risk factors.
• Proactively having regular health check-ups, monitoring blood pressure, cholesterol, blood sugar, and maintaining a healthy lifestyle will help detect abnormalities early before the disease progresses.

Seek early medical attention if you are in a risk group

• If you have a family history of heart disease or have conditions such as:
  • Hypertension.
  • Dyslipidemia.
  • Diabetes.
  • Obesity or metabolic syndrome.
• Discuss with your doctor to assess your cardiovascular risk and develop an appropriate monitoring plan. Good control of these conditions will significantly reduce causes of heart disease and limit serious complications.

Do not delay if you have abnormal signs

• Cardiovascular disease is a serious condition that can be life-threatening if not detected and treated promptly.
• Go to a medical facility or contact a doctor immediately if you experience symptoms such as chest pain, shortness of breath, prolonged palpitations, fainting, dizziness, or unusual fatigue, especially if you have many risk factors.
• Combining regular health check-ups, maintaining a diet with heart-healthy foods, regular exercise, and controlling underlying diseases will be an effective way to prevent heart disease and protect a healthy heart long-term.

References

1. World Health Organization. (2025). Cardiovascular diseases (CVDs). Geneva: World Health Organization.
2. American Heart Association. (2024). Heart Disease and Stroke Statistics—2024 Update: A Report From the American Heart Association. Circulation, 149(8).
3. American College of Cardiology, & American Heart Association. (2019). 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease. Circulation, 140(11), e596–e646.
4. Arnett, D. K., Blumenthal, R. S., Albert, M. A., et al. (2019). 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease. Journal of the American College of Cardiology, 74(10), e177–e232.
5. Visseren, F. L. J., Mach, F., Smulders, Y. M., et al. (2021). 2021 ESC Guidelines on cardiovascular disease prevention in clinical practice. European Heart Journal, 42(34), 3227–3337.
6. U.S. Preventive Services Task Force. (2022). Screening for Cardiovascular Disease Risk With Electrocardiography: US Preventive Services Task Force Recommendation Statement. JAMA, 328(22), 2307–2314.
7. Centers for Disease Control and Prevention. (2024). Heart Disease: Prevention and Risk Factors. Atlanta, GA: U.S. Department of Health and Human Services.
8. National Heart, Lung, and Blood Institute. (2023). Heart-Healthy Living. Bethesda, MD: National Institutes of Health.
9. National Institute for Health and Care Excellence. (2023). Cardiovascular disease: Risk assessment and reduction, including lipid modification (NICE Guideline NG238). London: NICE.
10. U.S. Department of Health and Human Services. (2024). Physical Activity Guidelines for Americans (2nd ed., updated recommendations). Washington, DC: U.S. Department of Health and Human Services.
11. World Health Organization. (2023). WHO guideline for hypertension pharmacological treatment and cardiovascular risk management. Geneva: World Health Organization.
12. Grundy, S. M., Stone, N. J., Bailey, A. L., et al. (2019). 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol. Circulation, 139(25), e1082–e1143.

Content edited by: Rene Lee Nguyen.

Information consulted and verified by expert: Joseph Bennett.