(NewsNation) — Arrhythmias. Heart defects. Cardiomyopathy. Each of these conditions falls under the umbrella of heart disease, which is the leading cause of death in the United States.
The U.S. Centers for Disease Control and Prevention reports that one person dies every 33 seconds from cardiovascular disease. In 2022, it accounted for 1 in every 5 deaths in the nation.
According to Cedars-Sinai, the most common form of heart disease is coronary artery disease. The dangerous condition occurs when the coronary arteries become inflamed and narrow due to the buildup of fatty deposits called plaque.
The thickening of the arteries is called atherosclerosis, or what is commonly called heart blockages. When these blockages occur in blood vessels that feed the heart, it results in a heart attack, sometimes described as sudden death.
While some forms of heart disease, like heart defects and heart murmurs, can’t be prevented, coronary artery disease can. Health experts point to multiple risk factors that people can avoid, such as high blood pressure, high cholesterol and smoking.
Nearly half of Americans have at least one of those three risk factors, the CDC reports. Other risk factors include diabetes, excessive alcohol consumption, a sedentary lifestyle and obesity.
The CDC offers several tips on how to keep your heart healthy.
A healthy diet
A healthy diet is typically described as one that includes plenty of fruits and vegetables, along with lean meat and whole grains. High-fiber foods and foods low in saturated fat can help prevent high cholesterol.
The CDC recommends limiting the amount of processed and packaged foods in your diet to reduce both saturated fat and sodium. Eating foods high in fiber and low in saturated fats, trans fat and cholesterol can help prevent high cholesterol.
Lowering the amount of salt in your diet helps to prevent high blood pressure. The CDC also recommends limiting sugar to keep blood sugar in check, preventing or helping to control diabetes.
Alcohol should also be used in moderation, as it raises blood pressure.
Learn more about a healthy diet from the U.S. Department of Agriculture.
A healthy weight
Health experts recommend keeping a healthy weight, as people who are overweight or obese have a higher risk of heart disease. Extra weight puts extra stress on the heart and blood vessels, the CDC reports.
Calculate your Body Mass Index here.
Move more
Regular exercise can do wonders to help keep blood pressure, blood cholesterol and blood sugar levels in check. According to the CDC, the Surgeon General recommends 2 1/2 hours of moderate-intensity exercise each week. Children and teens should get an hour of physical activity each day.
Stop smoking
Smoking is a major cause of cardiovascular disease, the agency reports. It damages blood vessels, increases the risk of blood clots and affects cholesterol by raising a person’s bad cholesterol and lowering good cholesterol.
It can also increase the buildup of plaque in your blood vessels and cause those vessels to thicken and narrow.
Research indicates that smoking increases the risk of coronary heart disease by two to four times. It also increases the risk of stroke.
The CDC offers resources to help you quit smoking here.