Cardiovascular health, made simple

TL;DR:

Heart disease is the top global killer, about 18 million deaths a year.
Most risk comes from daily habits. You can change many of them.
Know your numbers. Control blood pressure, LDL, A1C, and BMI.
Follow AHA’s Life’s Essential 8 for a strong heart at any age.
Use our checklist to plan tests, goals, and next steps today.

Cardiovascular disease, or CVD, includes heart attack, stroke, heart failure, and other heart and vessel problems. The World Health Organization says CVD is the leading global cause of death, with an estimated 17.9 million deaths each year. This has stayed true for years across regions. The burden is highest in low and middle income countries. WHO updated its fact sheet on 31 July 2025.

The good news is clear. A large share of heart risk comes from factors you can change. Daily actions on food, movement, sleep, and tobacco shape your long term health. The American Heart Association groups these actions into Life’s Essential 8. The CDC also lists practical steps to prevent heart disease. This guide turns those into a plan you can start now.

What puts your heart at risk

Common risks are high blood pressure, high LDL cholesterol, smoking or vaping nicotine, obesity, diabetes or prediabetes, poor sleep, inactivity, and unhealthy diet. Air pollution and limited access to care also raise risk in many places. Some risks you inherit, such as age, sex assigned at birth, and family history. Focus on what you can control, and work with a clinician on the rest.

The habits that matter most

The AHA’s Life’s Essential 8 covers the core habits and health measures. Use it as your weekly checklist.

Healthy diet
Eat more plants, fewer ultra processed foods. Aim for:

Half your plate vegetables and fruit.
A quarter lean protein such as beans, fish, tofu, or poultry.
A quarter whole grains like brown rice or oats.
Unsalted nuts and seeds for healthy fats.
Limit added sugar, refined grains, and salty snacks.
Physical activity
Target at least 150 minutes each week of moderate activity, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running. Add muscle work two days a week. Break it into 10 to 20 minute blocks if that fits your day.

Avoid nicotine
Do not smoke or vape. If you do, make a quit plan with local support. Nicotine replacement, medications, and counseling triple quit success. Keep your home and car smoke free.
Healthy sleep
Adults need 7 to 9 hours a night. Keep a steady bedtime, dim lights in the hour before bed, and park screens outside the room. Loud snoring or gasping at night calls for a sleep apnea check.
Weight in a healthy range
Body mass index is a rough guide. Waist size adds insight. Aim to lose 5 to 10 percent of body weight if you carry extra weight. Even small losses improve blood pressure, sugar, and cholesterol.
Blood lipids
LDL cholesterol drives plaque in arteries. Diet changes help, but many people need medicine. Follow your treatment. Ask if a statin, ezetimibe, or other drug fits your risk.
Blood glucose
High glucose harms blood vessels and nerves. If you have diabetes or prediabetes, track your A1C and fasting glucose. Pair diet changes with activity. Use medicines as prescribed.
Blood pressure
High blood pressure is the quiet driver of stroke and heart attack risk. Check it often, even if you feel fine. Home cuffs are cheap and useful. Learn your pattern over time.

Know your numbers

You need simple targets to guide action. Discuss personal goals with a clinician. These general ranges are common in guidelines.

Measure	Target for most adults	How to track
Blood pressure	Less than 130/80 mmHg if safe for you	Home cuff 2 to 3 days a week, same time of day
LDL cholesterol	Under 100 mg/dL, or lower if high risk	Yearly or as advised
Non HDL cholesterol	Under 130 mg/dL	With lipid panel
Fasting glucose	70 to 99 mg/dL	Yearly if risk, sooner if symptoms
A1C	Under 5.7 percent if no diabetes, under 7 percent if diabetes unless told otherwise	Every 3 to 6 months if diabetes
BMI	18.5 to 24.9, or aim for 5 to 10 percent loss if above that	Yearly
Sleep	7 to 9 hours nightly	Daily habit log
Activity	150 minutes moderate weekly or 75 minutes vigorous	Weekly total time

These are guides. In older adults, pregnancy, kidney disease, or other conditions, your targets may differ.

Food patterns that protect the heart

You do not need a fad diet. Choose a pattern you can keep.

Mediterranean style. Vegetables, fruit, legumes, whole grains, olive oil, fish, and modest dairy. Helps lower events.
DASH style. Low sodium, high potassium foods, whole grains, lean proteins. Lowers blood pressure.
Plant forward. Base meals on beans, lentils, tofu, nuts, and whole grains. Add fish or poultry if you choose.

Simple swaps:

Replace sugary drinks with water or tea.
Choose olive or canola oil instead of butter.
Pick whole fruit over fruit juice.
Use herbs, spices, citrus, and vinegar in place of salt.

Move more, sit less

If you sit for long hours, set a 30 minute timer. Stand, stretch, or walk for two minutes. Try a weekly mix:

3 days of brisk walking or cycling, 30 minutes each.
2 days of strength work, 15 to 30 minutes each, using body weight or bands.
1 day of balance and mobility, such as yoga or tai chi.

Any movement is better than none. Count steps if that motivates you. Many people aim for 7,000 to 10,000 steps a day.

Blood pressure, cholesterol, and glucose: when to treat

Lifestyle comes first. Still, medicine saves lives when risk stays high.

Blood pressure. If home readings average 130/80 or higher, talk about treatment. Use a cuff that fits your arm, sit quietly for five minutes, and take two readings in the morning and at night for one week.
Cholesterol. If you have diabetes, kidney disease, known CVD, or a high 10 year risk score, a statin is often advised. Ask about muscle symptoms and how to monitor.
Glucose. Metformin is first line for many with type 2 diabetes. Other drugs lower heart risk in people with CVD or kidney disease. Ask about SGLT2 inhibitors or GLP 1 receptor drugs if you fit that group.

Special life stages and groups

Women. Risk rises during pregnancy and after menopause. High blood pressure in pregnancy and gestational diabetes raise future risk. The AHA has Life’s Essential 8 guides for pregnancy and women’s health. Ask for a heart check 6 to 12 weeks after delivery if you had problems.
Children and teens. Healthy habits start early. Keep sugary drinks rare, support daily play, and set bedtimes.
South Asian and Middle Eastern heritage. Higher risk at younger ages is common. Ask for an early cholesterol test and diabetes screening.
Low resource settings. Focus on salt reduction, smoke free homes, and walking plans. Check blood pressure at pharmacies or community sites.

Alcohol, stress, and air

Alcohol. No amount is heart healthy for all. If you drink, keep it light and infrequent. Avoid binge drinking.
Stress. Ongoing stress can raise blood pressure and harm sleep. Try brief daily breathing drills, short walks, and time outdoors. Seek help when low mood or anxiety persists.
Air quality. Polluted air can trigger heart events. On poor air days, move workouts indoors and use masks if advised in your area.

A simple annual plan

Use this checklist to stay on track.

Every day

Fruit or vegetables at each meal.
Move 20 to 30 minutes.
No nicotine exposure.
Aim for 7 to 9 hours of sleep.

Every week

Two strength sessions.
Plan meals and a grocery list.
Review medications. Refill before you run out.

Every 3 to 6 months

Check weight and waist size.
Review home blood pressure log with a clinician.
If you have diabetes, check A1C.

Every year

Lipid panel.
Kidney function if on blood pressure or diabetes drugs.
Flu shot. Ask about other vaccines as advised.

Common mistakes to avoid

Waiting for symptoms. Many first events happen with no warning.
Skipping refills. Adherence matters. Use reminders or 90 day supplies.
Chasing fads. Pick a simple, sustainable food plan.
Ignoring sleep. Poor sleep worsens blood pressure and appetite control.
Doing too much too fast. Build habits in small steps you can keep.

Sample one week starter plan

Monday. Ten minute walk after each meal. Add a salad at dinner.
Tuesday. Strength session using body weight. Swap soda for water.
Wednesday. Make a bean and vegetable stew. Sleep by 10 pm.
Thursday. Brisk 30 minute walk with a friend.
Friday. Fish or tofu with whole grains and greens.
Saturday. Park farther away and take the stairs.
Sunday. Batch cook whole grains and roast vegetables. Set pill box for the week.

When to seek care now

Call emergency services for chest pain, pressure, or tightness, sudden shortness of breath, one sided weakness, face droop, or trouble speaking. Quick action saves heart muscle and brain cells.

Why it matters

On 2026 01 19, the scale of heart disease remains vast. WHO reports millions of deaths each year. The CDC shows that everyday choices and control of conditions can lower risk. The AHA’s Life’s Essential 8 gives a clear path. You can start today with small steps that add up to a stronger heart.