11 Research-Backed Habits to Prevent Heart Disease

5. Keep blood pressure in check

High blood pressure is a leading modifiable risk factor for heart disease and stroke. Regular measurement, whether at home or during clinic visits, helps identify hypertension early so you can act. Lifestyle steps that lower blood pressure include reducing dietary sodium, increasing potassium-rich foods such as vegetables and fruits, maintaining a healthy weight, and regular physical activity. Many guidelines recommend a home blood pressure monitor to track trends; bring readings to appointments so clinicians can adjust treatment accurately. Some people will need medication to reach target levels, and combining medication with lifestyle changes yields the best outcomes. Small practical actions help: cook with less salt, flavor food with fresh herbs and spices like coriander and mint, and limit high-sodium packaged options. If you use traditional condiments at the table, sample smaller amounts first to retrain your palate. Work with your clinician to identify your target blood pressure and create a follow-up plan that includes both lifestyle steps and medical management when indicated.