Our daily habits play a powerful role in determining how healthy our hearts stay over time. While age and genetics influence heart health, the choices we make — what we eat, how we move, and how we manage stress — matter even more. Building these habits with a focus on heart disease prevention can significantly reduce long-term risks and strengthen cardiovascular function, ensuring a healthier and longer life.
Dr. Jeremy London, a board-certified cardiologist with 25 years of experience, has treated thousands of patients with heart disease. After decades of practice, he highlights four key lifestyle factors that most often lead to heart issues — all of which are within our control.
Smoking and Vaping
According to Dr. London, tobacco use remains the most preventable cause of cardiovascular disease. Smoking damages blood vessels, accelerates plaque buildup, and increases the risk of heart attacks and stroke.
Vaping, often marketed as a “safer” option, is not harmless either. It still exposes users to nicotine and other toxic chemicals that trigger inflammation and raise heart-disease risk.
“Quitting smoking is one of the simplest and most powerful steps you can take for your heart,” says Dr. London.
The World Health Organization (WHO) reports that tobacco causes about 20 percent of coronary heart-disease deaths globally. Quitting smoking — with the right support and plan — can drastically cut your risk.
Dyslipidemia (Unhealthy Cholesterol and Lipid Levels)
High or imbalanced cholesterol is another silent threat. Excess “bad” cholesterol (LDL) and triglycerides contribute to plaque buildup, narrowing the arteries and restricting blood flow.
Dr. London warns that cholesterol problems often show no symptoms, making regular screening essential. A balanced diet, exercise, and sometimes medication can help maintain healthy lipid levels.
The World Heart Federation estimates that high cholesterol leads to about 3.6 million deaths each year, making it a leading global cause of heart disease.
Diabetes
Uncontrolled diabetes doesn’t only affect blood sugar — it also harms the cardiovascular system. Persistently high glucose levels damage arteries, increase inflammation, and speed up plaque formation, leading to atherosclerosis and other heart complications.
“Patients with both diabetes and hypertension face double the risk,” Dr. London cautions.
According to WHO data, high blood glucose levels contribute to around 11 percent of cardiovascular deaths. Managing diabetes through diet, physical activity, and proper medication is critical for long-term heart health.
Hypertension (High Blood Pressure)
Hypertension, often called the “silent killer,” rarely shows symptoms until serious damage occurs. Constantly high blood pressure strains the heart, damages arteries, and increases the risk of heart failure or stroke.
Dr. London urges patients to monitor their blood pressure regularly, eat a balanced, low-sodium diet, manage stress, and seek medical advice when needed.
The World Heart Federation identifies hypertension as the number one global risk factor for death, affecting over one billion people worldwide. It accounts for nearly half of all heart-related diseases.
A Holistic Approach to Heart Health
Dr. London emphasizes that these four lifestyle factors — smoking, cholesterol, diabetes, and hypertension — are deeply connected. Addressing them together is key to preventing heart problems before they start.
“Preventing damage is always better than fixing it after it happens,” Dr. London says.
Simple habits like tracking blood pressure, reducing salt, managing stress, eating heart-healthy foods, and staying active can dramatically lower the risk of heart disease.
Your heart’s health is in your hands — and small, consistent changes today can lead to a stronger, longer, and healthier life.