Medically reviewed by Dr. Abid Fakhri
Heart disease is one of the biggest health threats facing Americans today. The problem is getting worse. High blood pressure, diabetes, and obesity are all on the rise, especially among younger adults and those with lower incomes. Protecting your heart does not have to be expensive. In fact, some of the most powerful steps you can take are completely free.
Why Are Heart Disease Risks Getting Worse?
The rise in heart disease risk factors did not happen overnight. It started as a slow build around 2019 and then picked up speed during the COVID-19 pandemic. When people could not access healthcare, many skipped checkups and stopped managing their conditions.
At the same time, misinformation spread online. This led some people away from proven medical advice and toward unproven alternatives. Now, healthcare providers are working hard to reverse that trend.
Three Habits That Cost Nothing
When it comes to heart health, the most effective advice is often the simplest. Three habits stand out above the rest.
The first is to stop smoking. Quitting is one of the single most powerful things a person can do for their health. It lowers the risk of heart disease, cancer, and many other conditions. It also saves money, making it one of the few healthy changes that actually puts cash back in your pocket.
The second is to move your body. The large muscles in your legs are among the strongest in the body. When you do not use them, your blood pressure goes up. Your blood sugar gets harder to control. And, your heart disease risk climbs. The American Heart Association recommends 30 minutes of moderate activity most days. A daily walk is enough to get started.
The third is to cook at home. Processed foods are one of the biggest drivers of poor heart health. Getting back to home-cooked meals and taking a real interest in what goes on your plate is one of the most effective changes you can make. It also costs less than eating out.
Eating Well Without Breaking the Bank
Healthy eating has a reputation for being expensive. However, it does not have to be. A whole food, plant-based approach to heart health is also one of the most affordable ways to eat.
Legumes—beans, chickpeas, and lentils—are a great place to start. A cup of black beans can cost around a dollar and a half and delivers a hefty dose of protein. Chickpeas are also affordable and just as nutritious. Plant-based protein is often overlooked, but it is one of the best values in the grocery store. Lean animal proteins like chicken, fish, and eggs are also solid, budget-friendly choices.
Screenings and Preventive Care That Are Easy to Access
Many people skip doctor visits because of cost. Yet, some of the most important heart health steps are low cost or even free.
Blood pressure is a good place to start. About one in two American adults either has high blood pressure or is on the way to developing it. Most blood pressure medications are available as generics and are very affordable. Adults should have their blood pressure checked at least once a year. If a doctor visit is not possible, any pharmacy can do it for free.
Cholesterol is the other key number to know. The American Heart Association recommends a cholesterol check at least once every five years starting at age 18. Many people who could benefit from cholesterol-lowering medication are not getting it. Not because it is unavailable, but because they have not undergone screening.
Small Steps Add Up
For anyone feeling overwhelmed by the statistics around heart disease, the takeaway is simple. Fancy treatments and expensive programs are not required. Quitting smoking, staying active, eating real food, and keeping up with basic screenings are all proven steps. None of them require a big investment… Most of them are already within reach. For families with children, modeling these habits at home also sets kids up for a healthier future, without adding stress or financial pressure to the household.
Listen to a Podcast
This article comes from a conversation from the Live Greater podcast series, brought to you by the University of Maryland Medical System (UMMS) and hosted by Amanda Wilde. Guest Dr. Abid Fakhri, cardiologist at UM Baltimore Washington Heart Associates, shared practical advice on protecting your heart without straining your budget. You can listen to the full episode and explore more topics at umms.org/podcast or on YouTube.
To access more heart-healthy recipes and resources, visit the American Heart Association at heart.org/healthyliving.