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0:45 Introduction

11:40 Step 1: Treat the treatable causes

13:38 Step 2: Get exercise

16:42 Step 3: Optimize your sleep

20:19 Step 4: Think about your nutrition

26:41 Step 5: Add some mind-body work to your life

28:47 Step 6: Consider taking a sauna

30:46 Step 7: Build and maintain strong social relationships

Today I’m addressing a question that’s on many people’s minds: Can we reduce our risk of heart disease? The answer is not only yes, but also that the steps to do so are well within your control. I’d like to start with a quote by the late Hunter S. Thompson, a writer known for his unorthodox approach to life:

“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow! What a ride!’”

This quote captures the essence of what we’re aiming for—a life full of vitality and purpose. And to live that life, we need a healthy heart. Let’s explore how we can protect our hearts and significantly reduce the risk of heart disease.

Why Should We Care About Heart Disease?

Heart disease has been the leading cause of death in the United States for over a century, affecting both men and women equally. Annually, it claims about 600,000 lives. The good news is that since the 1950s, deaths due to heart disease have declined by 60%, primarily due to better management of high blood pressure and cholesterol, along with a greater awareness of the health risks associated with smoking.

Unfortunately, we’re starting to see these improvements plateau and even reverse slightly due to the rising rates of obesity and diabetes. So, while we’ve made progress, there’s still a lot more we can do to keep our hearts healthy.

The Major Risk Factors for Heart Disease

There are several well-established risk factors for heart disease. Some of these we can’t control—like age, gender, and family history—but there are many that we can influence significantly. Let’s break them down:

Uncontrollable Risk Factors

1. Age: As we age, our risk of heart disease naturally increases.
2. Gender: Men generally have a higher risk of heart disease than women, although women’s risk increases after menopause.
3. Family History: A strong family history, particularly of early-onset heart disease (heart attacks or deaths in relatives under the age of 60), raises your risk.

Controllable Risk Factors

1. High Blood Pressure: This is a critical risk factor, but it’s highly treatable. Managing your blood pressure through lifestyle changes and, if necessary, medication can significantly reduce your risk.
2. High Cholesterol: Elevated LDL cholesterol is a well-known contributor to heart disease. Addressing this through diet, exercise, and medications like statins can be life-saving.
3. Obesity and Diabetes: Obesity often leads to type 2 diabetes, which in turn increases heart disease risk. Managing your weight is crucial.
4. Smoking: Quitting smoking is one of the most impactful actions you can take to improve your heart health.
5. Physical Inactivity: A sedentary lifestyle increases your risk of heart disease. Regular exercise is one of the most powerful tools to reduce this risk.

You can assess your 10-year risk of heart disease using this calculator.  You can also do “what ifs” by calculating a new risk based upon lowering your blood pressure or cholesterol levels.

Seven Steps to Reduce Your Risk of Heart Disease

Now that we’ve established the main risk factors, let’s focus on the practical steps you can take to reduce your risk. By addressing these areas, you may be able to lower your risk by as much as 90%.

1. Treat the Treatable

If you have high blood pressure, high cholesterol, diabetes, or you smoke—try to get these under control. Medications are highly effective and safe, and they have contributed to the reduction in heart disease over the past decades.

2. Exercise Regularly

Regular physical activity significantly lowers your risk of heart disease. Aim for at least 150 to 300 minutes of moderate exercise per week, or 75 to 150 minutes of vigorous exercise. Even simple activities like walking can make a big difference. Studies show that those who exercise regularly have a 30% lower risk of cardiac mortality.

3. Optimize Your Sleep

Sleep is often overlooked, but getting too little (less than 6 hours) or too much (more than 9 hours) can increase your risk of heart disease. Aim for 7-8 hours of regular, high-quality sleep each night.

4. Eat a Heart-Healthy Diet

Focus on a balanced diet rich in fruits, vegetables, whole grains, and healthy fats like omega-3s. While the debate continues over specific diets—low-fat, low-carb, or Mediterranean—the consensus is to limit processed foods, added sugars, and excessive saturated fats.

5. Manage Stress

Chronic stress can double your risk of heart disease. Incorporate stress-reducing activities such as yoga, meditation, or mindfulness into your daily routine. Studies show that these practices can help lower blood pressure and improve overall heart health.

6. Consider Sauna Use

Research from Finland suggests that regular sauna use can lower the risk of sudden cardiac death. More frequent and longer sessions appear to offer the greatest benefit. While more research is needed, it’s an interesting option to explore, especially if you have access to a sauna.

7. Maintain Strong Social Relationships

Loneliness and social isolation have been shown to increase the risk of heart disease, similar to other well-known risk factors like smoking or obesity. Build and maintain meaningful connections with friends and family to support your heart health.

The Bottom Line

Heart disease may be the leading cause of death, but you can prevent much of that risk. By managing your blood pressure, cholesterol, and weight, staying active, optimizing sleep, and cultivating strong social bonds, you can take control of your heart health. It’s never too early—or too late—to make these changes. Let’s live long, well, and make every day count. After all, we want to look back on our lives and say, “Wow, what a ride!”