Cardiovascular disease (CVD) continues to be one of the leading health challenges in the U.S., affecting nearly 48 percent of adults. While men are slightly more prone to it than women, both groups face significant risks. However, despite the prevalence of CVD, there’s a growing body of evidence showing that it is possible to significantly reduce the risk through proactive lifestyle choices, early intervention and effective management. And the good news is that the path to preventing and managing cardiovascular disease is within reach for most people. By embracing certain lifestyle changes and taking advantage of nutritional support, individuals can dramatically improve their heart health.

Here are 10 hopeful and effective strategies to help reduce the risk of CVD:

Maintain a Heart-Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. These foods are packed with nutrients that support cardiovascular health.

Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate exercise each week. Physical activity helps strengthen the heart and reduce overall CVD risk.

Achieve and Maintain a Healthy Weight: By balancing diet and exercise, it’s possible to achieve a healthy weight that reduces strain on the heart and lowers the risk of conditions like hypertension and diabetes.

Quit Smoking: If you smoke, quitting is the single most effective way to improve your heart health. This step alone can lead to significant reductions in heart disease risk.

Limit Alcohol Intake: Moderate alcohol consumption can reduce some cardiovascular risks, but it’s important to enjoy alcohol in moderation for overall well-being.

Control Your Blood Pressure: Regular monitoring and control of blood pressure can help keep your heart in optimal condition, preventing long-term damage.

Manage Stress Effectively: Chronic stress takes a toll on heart health. Engaging in stress-reducing activities such as yoga, meditation, or deep-breathing exercises can help protect your heart.

Get Regular Health Screenings: Regular check-ups and monitoring of cholesterol, blood pressure and other cardiovascular risk factors are crucial to identifying issues early.

Nutritional Support: Certain vitamins, minerals, and herbs can help reduce bad cholesterol, lower inflammation and support overall cardiovascular health. See sidebar for specifics. 

Use Lab Tests to Monitor Heart Health: Testing for cholesterol levels, inflammation (hs-CRP), homocysteine, and blood sugar (HbA1c) can help you track your risk and guide the best course of action for prevention.

By following these strategies, individuals have the power to make meaningful changes that can dramatically reduce their risk of cardiovascular disease. Many of these steps are simple, actionable and backed by science. With the right mindset, education and support, a heart-healthy future is entirely within reach.

Together, with greater awareness and collective action, we can reduce the impact of cardiovascular disease on the U.S. population, leading to longer, healthier lives. The hope is that through prevention, treatment, and lifestyle changes, we will continue to see positive trends in heart health in the years to come.

Omega-3 Fatty Acids — support heart function
The best test to detect levels is a RBC-fatty acid analysis. Improved arterial stiffness and optimal levels are high EPA and DHA levels post-supplementation. 

Coenzyme Q10 — boosts energy and antioxidant levels
The best tests are those for overall reductions in inflammation post-supplementation. 

Magnesium — helps regulate blood pressure
The best way to test levels is the WBC-mag test post-six-month supplementation. 

Vitamin D — supports heart health and reduces inflammation
The best test is the blood 25-hydroxyvitamin D test. An optimal level is 70 nanograms per deliliter (ng/mL) or above post-supplementation. 

Niacin (Vitamin B3) — helps lower cholesterol
The best test is serum Vitamin B3 levels. An optimal level is 16 milligrams post-supplementation. 

Turmeric (Curcumin) — reduces inflammation
Test for overall reductions in body-wide inflammation post-supplementation to determine effective results.  

Garlic Extract — supports healthy cholesterol levels
The best tests evaluate platelet aggregation. Lowered ESR, ferritin, MDA and CRP-cardio post-supplementation are expected. 

Fiber Supplements — aid in cholesterol regulation
The best test is a leaky gut analysis. Supplementation should show lowered total cholesterol and improved HgA1c.