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7 drug-free ways to lower heart disease risk

Medication isn't the only way to improve your heart health.

Updated on February 14, 2024

a middle aged Black woman and her young daughter go for a walk in a city
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Heart disease is the leading cause of death for adults in the United States. If you’re at risk, your healthcare provider (HCP) can develop a plan to help keep your heart healthy. This plan may include using medication or taking other steps to manage contributing conditions, such as high blood pressure and diabetes. 

The plan will also likely involve making lifestyleShow More

Man chopping up vegetables with a small knife.
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Eat a healthy diet

A diet high in fat and sodium can stress your heart. Excess fat and cholesterol cause plaque buildup in the arteries, while too much sodium can lead to high blood pressure. They are also linked to obesity, another risk for heart disease. 

But a nutritious, balanced diet with plenty of fruits,Show More

Woman delicately placing berries on top of her breakfast yogurt.
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Manage your blood sugar

Diabetes is a condition that occurs when your blood sugar is too high. Prediabetes occurs when your blood sugar is higher than normal, but not quite high enough to be diagnosed as diabetes. Both are major risks for heart disease. 

Managing your blood sugar can reduce the risk of developingShow More

Man smoking a cigarette while drinking heavily.
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Reconsider some vices

Smoking is a major contributor to heart disease and deaths related to heart disease. Cigarettes damage both your blood vessels and your heart itself, contributing to heart attacks, stroke, and much more. It’s never too late to quit; your risk of smoking-related heart disease decreases almost asShow More

Man meditating in an empty room with plenty of windows.
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Add more movement

Regular exercise can help strengthen your heart, lower high cholesterol and blood pressure, control blood sugar, and promote weight loss. All of these can help decrease risk of heart disease.

The American Heart Association (AHA) recommends 150 minutes of moderate physical activity or 75 minutes ofShow More

Women's yoga group meditating together outside.
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Check your stress levels

Some stress is inevitable—and even healthy. But the intensity of the stress, how often it happens, how long it lasts, and way you react may affect your heart. Chronic stress can lead to more inflammation, as well as higher high blood pressure and cholesterol. It can also impair sleep and affectShow More

Woman in workout gear taking a rest outside while wearing headphones.
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Maintain a healthy weight

Nearly three-quarters of U.S. adults aged 20 and over are considered overweight or obese. In terms of heart health, this can contribute to high blood pressure and cholesterol, stroke, and diabetes, among other issues. Maintaining a healthy weight can reduce the risk of these issues, as well asShow More

Older man working with a trainer and lifting hand weights while stretching.
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Head to rehab

If you have or are recovering from an issue such as a heart attack or heart failure, cardiac rehabilitation can help. These medically supervised programs aim to relieve symptoms related to heart disease, help strengthen your body, and lower the risk of future heart problems. They typically involve:Show More

Slideshow sources open slideshow sources

Centers for Disease Control and Prevention. Heart Disease: Heart Disease Facts. Reviewed May 15, 2023.
Harvard TH Chan School of Public Health. Obesity Causes. Accessed February 14, 2024.
USDA. What is MyPlate? Accessed February 14, 2024.
American Heart Association. The American Heart Association Diet and Lifestyle Recommendations. Reviewed November 1, 2021.
National Institute of Diabetes and Digestive and Kidney Diseases. What Is Diabetes? Reviewed April 2023.
National Institute of Diabetes and Digestive and Kidney Diseases. Insulin Resistance and Prediabetes. Reviewed May 2018.
Mayo Clinic. Prediabetes. November 11, 2023.
National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes, Heart Disease, & Stroke. Reviewed April 2021.
American Heart Association. How Smoking and Nicotine Damage Your Body. Reviewed January 5, 2024.
Centers for Disease Control and Prevention. Smoking and Cardiovascular Disease. 2014.
American Heart Association. Even just 1 alcoholic drink a day may increase blood pressure. Published July 31, 2023.
American College of Cardiology. Putting the 2021 AHA Dietary Guidelines into Practice. January 14, 2022.
American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. Reviewed January 19, 2024.
American Council on Exercise (ACE). Pickleball: Health Benefits, How to Get Started, and How to Get Better (Everyday Health). November 23, 2022.
Johns Hopkins Medicine. Risk Factors for Heart Disease: Don't Underestimate Stress. Accessed February 14, 2024.
Mayo Clinic. Stress relievers: Tips to tame stress. August 3, 2023.
American Heart Association. Keeping a Healthy Body Weight. Reviewed Jan 18, 2024.
Centers for Disease Control and Prevention. National Center for Health Statistics: Obesity and Overweight. Reviewed January 5, 2023.
NIH: National Heart, Lung, and Blood Institute. Heart Treatments. Updated on March 24, 2022.
Centers for Disease Control and Prevention. Heart Disease: How Cardiac Rehabilitation Can Help Heal Your Heart. Reviewed September 12, 2022.

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