Heart disease is the leading cause of death worldwide, and heart attacks don’t just strike the elderly or visibly unhealthy anymore. In the U.S., someone has a heart attack approximately every 40 seconds; and about 1 in 5 heart attacks are silent, meaning the damage occurs without the person being aware. The scary truth? Many people don’t realize they’re at risk — until it’s too late. Some people think, sometimes despite having all the risk factors, that they somewhat have a strong heart.

But here’s the good news: most heart attacks are preventable. The first step is knowing what puts you at risk. Let’s break down five proven risk factors for heart attacks that everyone should understand — and more importantly, what you can do about them.

1-High blood pressure

A normal blood pressure reading is typically below 120/80 mmHg. Hypertension is generally diagnosed when readings consistently exceed 130/80 mmHg. Sustained high blood pressure, which is the force of blood against the walls of your arteries, damages them over time, making them more susceptible to blockage — the main trigger for a heart attack. (Read also: Why you shouldl worry about your blood pressure.)

Prevention Tips:

• Check your blood pressure regularly

• Limit sodium and processed foods

• Stay active (aim for 30 minutes/day)

• Manage stress through mindfulness or breathing exercises

• Limit alcohol consumption

• Quit smoking

2- Smoking and tobacco use

Cigarette smoking has declined in the U.S., with adult rates dropping from 42.6% in 1965 to 11.6% in 2022. However, smoking remains a leading cause of heart attack, lowering oxygen in the blood, increasing blood pressure, and making blood more likely to clot.

Smoking causes over 480,000 deaths annually in the U.S., making it the leading preventable cause of death. Even light or social smoking is harmful.

Prevention Tips:

• Quit smoking completely — not just cut back
• Use nicotine replacement if needed
• Join support groups or online programs
• Replace the habit with something healthy (chewing gum, walking, etc.)

3-Diabetes and Insulin Resistance

Diabetes is a chronic condition where the body struggles to regulate blood sugar (glucose) levels. This happens due to either insufficient insulin production or the body’s inability to use insulin effectively (Insulin resistance). Insulin is a hormone that helps glucose enter cells to provide energy. When this process is disrupted, glucose builds up in the bloodstream, leading to high blood sugar levels.

High blood sugar damages heart vessels by making them weak and clogged. Here’s how:

• It scratches the walls of your blood vessels, causing tiny injuries.
• It creates sticky buildups, like sludge, in your arteries, slowing blood flow.
• It leads to swelling inside your vessels, which makes it harder for blood to move freely.

Over time, these issues can make your heart work too hard, increasing the risk of heart attacks.

Prevention Tips:

• Monitor blood sugar regularly
• Choose whole foods over refined carbs
• Lose even 5–10% of body weight if overweight
• Stay consistent with medication if prescribed

4-Chronic Stress and Poor Sleep

Poor sleep and ongoing stress increase cortisol levels, raise blood pressure, and strain your heart. These “invisible” risk factors are often overlooked — but they’re just as serious.

Prevention Tips:

• Prioritize 7–9 hours of sleep per night
• Limit screen time before bed
• Use journaling, meditation, or nature walks to de-stress
• Seek help for anxiety or burnout

5-High Cholesterol Levels

High levels of LDL cholesterol lead to plaque buildup in your arteries, narrowing them and making heart attacks more likely.

Heart health tip: You want more HDL (good cholesterol) and less LDL (bad cholesterol).

Prevention Tips:

• Eat more soluble fiber (oats, beans, fruits)
• Avoid trans fats and fried foods
• Exercise regularly
• Get a lipid panel test every 6–12 months

Cholestesterol is a vital substance for making hormones, vitamin D, and building cell membranes. So, while cholesterol often gets a bad rap, it’s also a key player in keeping your body running smoothly!

Conclusion: Protect Your Heart Today

These five risk factors for heart attack are responsible for the vast majority of cardiovascular events. But the power to change your future is in your hands.

By addressing just one or two of these causes, you can dramatically lower your heart attack risk. Start small. Be consistent. And check in with a doctor regularly.

Your heart will thank you.

Yours in good health

MDLINE HEALTH