11 Research-Backed Habits to Prevent Heart Disease

3. Stop smoking and avoid secondhand smoke

Stopping tobacco use is one of the single most powerful steps you can take to lower heart attack and stroke risk. Cardiovascular benefits begin quickly: within hours to days, heart rate and blood pressure start to improve, and within a year the risk of heart attack declines significantly compared with continuing smokers. Avoiding secondhand smoke also matters because it increases cardiovascular events in non-smokers. If you smoke, create a quit plan that uses evidence-based tools: nicotine replacement therapy, prescription medications, behavioral counseling, and local quitlines or support groups. Replacing smoking breaks with a short walk or a cup of masala chai without tobacco helps disrupt the routine. Family members and friends can be crucial allies — ask a relative to check in or join you in a smoke-free challenge. For people who use smokeless tobacco, seek guidance specific to those products, because they also affect cardiovascular risk. Talk to your healthcare provider about the best cessation strategy for you; a combined approach of medication and counseling gives the best chance of long-term success.