Seven ways to reduce your risk of heart disease

February is American Heart Month.

Heart disease is the leading cause of death in America—for men, women and people of almost all racial and ethnic groups—accounting for about one-fifth of all deaths each year.

“Many Americans have at least one risk factor for heart disease, whether it be family history, a condition like high blood pressure or cholesterol, or lifestyle factors,” says IU Health cardiologist Ravi Rao, MD. “The good news is, in many cases, you can take action to prevent or delay heart disease.”

Rao recommends talking to your doctor about whether these steps can reduce your risk:

1. Get a yearly checkup. “Knowing your numbers—blood pressure, cholesterol, A1C—is an essential baseline for understanding your risk of heart disease and formulating a plan,” says Rao.
2. Manage your blood pressure and cholesterol. High blood pressure is the leading cause of heart disease, and nearly half of all U.S. adults have high blood pressure. “Start by getting your numbers checked, then work with your doctor to come up with a plan to get your blood pressure in a healthy range,” says Rao.
3. Get at least 30 minutes of movement each day. “This doesn’t have to be complicated or intense,” says Rao. “Taking a walk around the neighborhood, being sure to get up from your desk regularly if you sit at work or taking the stairs are easy ways to add a few extra minutes of movement to your day.”
4. Reduce the amount of processed food and sweetened beverages in your diet. You don’t have to cut these out completely or all at once, Rao says. Instead, try making one heart-healthy swap at a time, such as packing your lunch instead of eating out or swapping your morning flavored latte for black coffee.
5. Get enough rest. Most adults need a minimum of seven hours of sleep each night.
6. Floss regularly. “Yep, this simple step can make a difference for your heart,” says Rao. Research shows a connection between oral health and heart health; regular flossing is associated with a notably lower risk of atrial fibrillation (AFib) and stroke.
7. Get a heart scan. If you’re at risk of heart disease, a routine heart scan can help you understand where you stand today.

While heart disease can’t be reversed or cured, these simple steps can help prevent heart disease or delay its progression.

It might feel overwhelming to think of making these changes. Rao recommends taking it slow and incorporating one change at a time.

“Even small changes can make a big difference,” he says. “The little things you do now will add up over time.”