Understanding the risk factors for heart disease

Heart disease remains one of the top causes of death across the globe, yet many people don’t fully understand how their daily choices and health history can impact their heart. By identifying key risk factors and taking steps to address them, you can significantly lower your risk and improve your overall quality of life.

Let’s explore the risk factors for heart disease and learn how simple lifestyle changes can make a big difference.

Know your family heart health history

Your family history can play a crucial role in your heart health. If heart disease runs in your immediate family, you may be genetically predisposed to developing it yourself.

“While you can’t change your genetics, knowing your family’s health background can help you and your healthcare provider create a plan to monitor and reduce your risk,” says Kip Peeler, PA-C, a physician assistant in cardiology at Mount Nittany Health.

Be proactive by sharing your family history during checkups and scheduling regular screenings if necessary.

Manage your blood pressure and cholesterol levels

High blood pressure, or hypertension, is one of the leading contributors to heart disease. Elevated blood pressure puts extra strain on your arteries, increasing your risk of heart attacks and strokes.

Your blood pressure should be less than 130/80 mmHg.*

“The good news is that regularly monitoring your blood pressure at home or during medical visits can help you catch issues early,” says Kip. “If needed, lifestyle changes such as reducing salt intake, eating more fruits and vegetables and staying physically active can help bring your numbers down.”

High levels of cholesterol can clog your arteries, making it harder for blood to flow efficiently through your body. This buildup can lead to serious heart-related complications, including heart attacks.

Your cholesterol should be less than 200 mg/dL.*

A heart-healthy diet rich in whole grains, lean proteins and healthy fats like those found in nuts and avocados can help manage cholesterol levels. Additionally, regular checkups allow you to stay on top of your cholesterol and discuss treatment options with your healthcare provider if necessary.

Maintain a healthy weight

Excess weight, particularly around the waist, can place extra stress on your heart. Obesity is closely linked to conditions like diabetes, high blood pressure and high cholesterol, which all increase your risk of heart disease. Eating a balanced diet, exercising regularly and focusing on sustainable lifestyle habits can help you achieve and maintain a healthy weight. Remember, even modest weight loss can make a big difference in your heart health.

Your fasting glucose (blood sugar) should be less than 100 mg/dL.*

Regular physical activity is one of the most effective ways to keep your heart strong. Exercise improves circulation, lowers blood pressure and helps manage weight and cholesterol. You don’t have to commit to intense workouts — even moderate activities like brisk walking, biking or dancing can make a difference.

Your Body Mass Index (BMI) should be between 18.5 and 24.9.*

Aim for at least 150 minutes of exercise per week, and remember to find activities that you enjoy to stay motivated.

Quit smoking for your heart

Smoking damages your blood vessels, raises your blood pressure and decreases your oxygen levels — all of which contribute to heart disease. If you’re a smoker, quitting is one of the most impactful steps you can take to improve your heart health.

“With many resources available, such as nicotine replacement therapy and support groups, you don’t have to go through the process alone,” says Kip.

Manage stress and prioritize sleep

Stress may feel unavoidable at times, but chronic stress can take a toll on your heart. When stress becomes overwhelming, it can lead to unhealthy behaviors like overeating or smoking, which further increase your risk. Incorporating stress management techniques, such as yoga, meditation or spending time with loved ones, can help you find balance and protect your heart.

Sleep is essential for overall health, yet poor sleep habits are often overlooked as a risk factor for heart disease. Sleep deprivation can lead to issues like high blood pressure, obesity and inflammation — all of which negatively affect your heart. Aim for seven to eight hours of sleep each night, and talk to a healthcare provider if you struggle with insomnia or sleep apnea.

Emerging risk factors: What recent studies say

Research is uncovering new insights about heart disease. For example, recent studies suggest that air pollution and prolonged exposure to poor air quality may contribute to heart-related complications.

“While this is still being studied, limiting your exposure to polluted areas and supporting clean air initiatives could be an additional way to protect your heart,” says Kip.

Additionally, conditions like chronic inflammation and autoimmune diseases are being recognized as contributors to heart disease risk, underscoring the importance of managing overall health.

Heart disease may be a common health issue, but it’s often highly treatable and even preventable. By understanding your risk factors and taking proactive steps to manage them, you can significantly reduce your likelihood of developing heart-related problems.

*These ranges are considered normal for most people, but your doctor can help you understand what they mean for your health.