Heart disease doesn’t happen overnight — and neither does heart health.  

Cardiovascular disease remains one of the leading causes of death. In Florida, key risk factors persist: nearly 30% of adults are obese, 25% of adults are physically inactive, and 10.6% smoke, according to the latest America’s Health Rankings report. This report also notes that 9.8% of Florida adults have been told they have cardiovascular disease, including heart attack, angina, or stroke, highlighting how common heart conditions are in our state.

The encouraging news is that many of the risk factors for cardiovascular disease are within our control. Small, consistent changes in how we eat, move, sleep, and care for ourselves can significantly lower risk over time. Here are some practical steps individuals and families can take to protect their heart at any age:

• Eat Healthy: Emphasize fruits, vegetables, whole grains, legumes, nuts and fish. Foods high in fiber and low in saturated/trans fats help prevent high cholesterol. Also, avoiding alcohol entirely is now shown in recent research to be optimal for maintaining or improving overall health.

• Maintain healthy weight: Carrying extra weight increases stress on the heart and blood vessels. Even moderate, sustained weight loss can improve blood pressure and cholesterol.

• Get regular physical activity: Adults should aim for 150 minutes of moderate-intensity activity weekly. The Surgeon General recommends at least this amount weekly to support heart health. For children and teens, 1 hour a day of activity is ideal. Always check with a doctor before major activity increases.

• Quit smoking: Smoking and tobacco use directly damages blood vessels and raises heart disease risk. Quitting at any age lowers risk. Support is available through healthcare providers and many health plans.

• Prioritize sleep: The recommended amount of sleep for most healthy adults is at least 7 hours each night. Adequate sleep is associated with better overall heart health. Poor sleep contributes to high blood pressure, Type 2 diabetes, and obesity, all major heart risk factors.

Risk isn’t just genetics, behavior and habits matter powerfully. You don’t need perfection. Small, consistent changes to your lifestyle can meaningfully lower your heart risk.

Dr. Danielle Madril is the chief medical officer of UnitedHealthcare Employer & Individual Plans of Florida.