Your Doctor's Checklist for Heart Health: What You Actually Need to Know

Heart disease prevention comes down to a straightforward checklist that your doctor follows during every visit. The Centers for Disease Control and Prevention (CDC) has outlined the specific steps that can help keep your blood pressure, cholesterol, and blood sugar levels normal while lowering your risk for heart disease and heart attack.

What Should You Actually Be Eating for Heart Health?

Your diet plays a crucial role in preventing cardiovascular disease, but the specifics matter more than general advice. The CDC recommends eating plenty of fresh fruits and vegetables while cutting back on processed foods. Foods high in saturated fat and trans fat may contribute to heart disease, while choosing options high in fiber and low in these harmful fats can help prevent high cholesterol.

• Salt Reduction: Limiting sodium in your diet can lower your blood pressure, giving your cardiovascular system a break from working overtime
• Sugar Control: Cutting back on sugar helps maintain healthy blood sugar levels, which prevents or helps control diabetes—a major heart disease risk factor
• Alcohol Moderation: Drinking less alcohol may help lower or prevent hypertension, reducing strain on your heart and blood vessels

How Often Should You Actually Get Tested?

Your healthcare team should test your cholesterol levels at least once every four to six years if you're healthy. However, if you already have high cholesterol or a family history of the condition, you'll need more frequent monitoring. Blood pressure checks should happen at least annually if you've never had high blood pressure or other cardiovascular risk factors.

For those diagnosed with hypertension, your healthcare team will measure your blood pressure more frequently to ensure it stays under control. You can monitor it at a doctor's office, pharmacy, or even at home with the right equipment.

What About Weight and Exercise Requirements?

People with overweight or obesity face a higher risk for heart disease because carrying extra weight puts additional stress on the heart and blood vessels. You can calculate your body mass index (BMI) to determine if your weight falls within a healthy range.

The Surgeon General recommends adults get two hours and 30 minutes of moderate-intensity exercise weekly—think brisk walking or bicycling. Children and adolescents need one hour of physical activity daily. This level of activity helps maintain a healthy weight while lowering blood pressure, cholesterol, and blood sugar levels.

Cigarette smoking dramatically increases your cardiovascular disease risk, so quitting becomes a top priority if you currently smoke. Your doctor can suggest specific strategies to help you quit successfully.

Managing existing conditions like high cholesterol, hypertension, or diabetes requires following your doctor's instructions carefully and never stopping prescribed medications without medical consultation. Your healthcare team can work with you to prevent or treat the medical conditions that lead to heart disease, so regular discussions about your treatment plan become essential for long-term heart health.