Heart disease has become the leading cause of death in much of the world. Moreover, it has become increasingly common, as people continue to adapt unhealthy lifestyles.

Fortunately, there are several simple and common senses things that can be done to greatly reduce one's chances of acquiring or aggravating heart disease. They are generally the same things that should be done to prevent other deadly diseases, such as cancer and diabetes, and include:

1. Don't smoke. In addition to being a leading cause of cancer and various other diseases, smoking can also damage the heart. Exposure to second-hand smoke should also be avoided.

2. Avoid a sedentary life style and get plenty of exercise.

3. Avoid becoming fat, and, if fat, lose weight.

4. Eat a healthy diet. This means that one should eat mainly vegetables, fruits and whole grains, minimize fat intake (and avoid trans fats), and avoid so-called fast food. Fast food may be cheap, but it is usually low in nutritional value and contains harmful ingredients, particularly trans fats¹.

5. Alcohol should be consumed only in moderation, if at all. Some studies have indicated that drinking a small amount or red wine every day can benefit the heart, but many health experts caution that people who do not drink should not start.

6. Do not use illegal drugs, such as cocaine and methamphetamine. They can cause severe heart damage within a short period of time. Also, legal drugs should be avoided when possible, as they sometimes have adverse side effects, including heart damage.

7. Maintain good dental health. Recent studies have confirmed that serious gum disease can lead to heart disease in some cases, because bacteria in infected gums can travel through the bloodstream to the heart.

8. Avoid stress. There are often things that one can do to make their life less stressful.

9. Take steps to avoid getting high blood pressure, or to reduce it if it is already high. In most cases, high blood pressure can be reduced by getting frequent, high quality exercise and eating a healthy diet.

10. Take steps to avoid getting a high cholesterol level, or to reduce it if it is already high. Cholesterol can likewise often be controlled through exercise and diet.

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¹For more information about trans fats, see the hahi article Trans Fat.

Created September 30, 2006.
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