Heart disease: risk factors, symptoms, and prevention 

Last Updated on November 24, 2025 by Grace Oluchi

Prevention starts with everyday habits.

Eat heart-friendly foods

Choose:

• vegetables
• fruits
• whole grains
• lean proteins
• healthy fats

Reduce:

• sugary foods and drinks
• foods high in salt
• processed snacks
• saturated and trans fats

More nutrition help:
https://medspurs.com/food-and-nutrition/

Be active

You don’t need to do intense workouts to improve your heart health. Aim for at least 150 minutes of moderate activity per week.

You can:

• walk
• dance
• cycle
• take the stairs
• do home workouts
• go to the gym

What matters is moving more and sitting less.

Manage your weight

If you carry extra weight, losing even a small amount can improve your heart health.

Quit smoking

If you smoke, quitting is one of the biggest steps you can take for your heart.

Manage stress

Try activities like:

• stretching
• meditation
• breathing exercises
• evening walks

If you often feel overwhelmed, check in with yourself:
https://medspurs.com/self-assessment/

Drink alcohol responsibly

Too much alcohol raises blood pressure and affects your heart.

Control your health conditions

• keep your blood pressure in check
• monitor your cholesterol
• keep diabetes under control using your care plan

Don’t skip checkups

Regular screenings help you catch problems early, even before symptoms show.

Conclusion

Heart disease is serious, but lifestyle habits can lower your risk. Stay active, eat well, manage your stress, track your numbers, and keep up with screenings. Small steps add up over time, and your heart will thank you for it.

References

1. CDC. “Heart Disease Facts.”
   https://www.cdc.gov/heartdisease/facts.htm
2. World Health Organization. “Cardiovascular Diseases.”
   https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
3. American Heart Association. “Preventing Heart Disease.”
   https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/preventing-heart-disease
4. National Heart, Lung, and Blood Institute. “Risk Factors for Heart Disease.”
   https://www.nhlbi.nih.gov/health-topics/heart-disease