Heart disease is the leading cause of death in the United States. Fortunately, up to 80% of heart disease is preventable, and there are many things people can do to reduce their risk.
Heart Health Tips from Dr. Preeti Malani
Dr. Preeti Malani shares some tips to help reduce your risk for cardiovascular disease.
Watch the video
Heart Month at Frankel Cardiovascular Center
At the Michigan Medicine Frankel Cardiovascular Center, every month is Heart Month. But during February, they take extra time to raise awareness about preventing heart disease, the leading cause of death for both men and women.
Visit FCVC Heart Month webpage
Supplements and Heart and Vascular Health
During this livestream recorded in February 2025, a panel of experts from U-M Health discussed supplements and their effects on cardiovascular health. Topics include: Supplements that help and those that can cause harm, how nutrients in food vary from nutrients consumed via supplement, how supplements help manage vein diseases, and more.
View the recorded livestream
Heart Health I.Q. Challenge
Think you know the truth about hypertension and heart disease? Take the short Heart Health Challenge and test your knowledge!
Heart Health I.Q. Challenge
Cannabis, Alcohol and the Heart
In this livestream recorded in February 2023, U-M Health experts, including cardiologists Monica Colvin, M.D. and Eric Brandt, M.D., and addiction expert and psychiatrist Jonathan Morrow, M.D., Ph.D., answered questions about how the use of cannabis or alcohol relates to cardiovascular disease.
View the recorded livestream
Menopause and Heart Health Infographic
Heart disease risk rises for everyone as they age, but for women, the years leading up to and after menopause are a critical time to care for their health. View this infographic from the American Heart Association to learn more.
View the infographic6 Ways to Help Reduce Your Risk
Reduce your risk of heart disease with these six tips.
Know Your Numbers
Your blood pressure, cholesterol, and blood sugar numbers are important indicators of your risk for heart disease. All of these can be managed by diet, exercise or medication. Consult your healthcare provider if you are concerned about your numbers.
Blood pressure:
According to the Centers for Disease Control (CDC), nearly half of adults (48.1%, 119.9 million) have high blood pressure, defined as a systolic blood pressure greater than 130 mm Hg or a diastolic blood pressure greater than 80 mm Hg, or are taking medication for hypertension. About 1 in 4 adults with high blood pressure has their blood pressure under control (22.5%, 27 million).
The top number (systolic pressure) measures how much pressure your blood is exerting against your artery walls when the heart beats. The bottom number (diastolic pressure) measures how much pressure your blood is exerting against your artery walls when the heart is resting between beats. Both of these measures are important and elevated readings of either can lead to a diagnosis of high blood pressure.
Blood pressure numbers of less than 120/80 mm Hg are considered within the normal range. Hypertension Stage 1, what some people still call “borderline hypertension” is when blood pressure consistently ranges from 130-139 systolic or 80-89 mm Hg diastolic. According to recent studies, the risk of death from heart disease and stroke doubles with every 20 mm Hg systolic increase or 10 mm Hg diastolic increase among people from age 40 to 89. There are a number of ways to check your blood pressure; you can use an at-home blood pressure monitor or visit your doctor.
Cholesterol:
Cholesterol is a lipid particle that circulates in your blood and plays a significant role in your cardiovascular health. Elevated cholesterol levels, particularly low density lipoproteins (LDL, or so-called “bad” cholesterol), can increase the risk of heart attack, stroke, and peripheral artery disease. Optimal LDL cholesterol is less than 100 mg/dL.
Blood sugar:
Blood sugar is measured by the concentration of glucose in your blood. Blood glucose levels fluctuate throughout the course of the day. In general, when levels of blood sugar run higher than normal over a period of time, there is an increased cardiovascular disease risk. The preferred way to measure long-term blood sugar metabolism and associated cardiovascular risk is the hemoglobin A1c (HbA1c). This is a blood test that reflects average glucose levels over the previous two to three months. The lowest risk for cardiovascular disease is observed when the HbA1c is below 5%. Pre-diabetes is defined as an HbA1c between 5.7-6.4%; diabetes is 6.5% and above.
Resources available:
- Annual health questionnaire (HQ) – Complete your annual health questionnaire to learn about your current health and well-being needs and available resources. For 2026, active, benefits-eligible faculty and staff will earn a $75 reward through MHealthy Rewards for completing the HQ and setting a goal on the MHealthy Portal by May 29, 2026.
- Statins – If you have high cholesterol and are prescribed a cholesterol-lowering medication called a statin, know that generic statins are covered with $0 copay under the U-M Prescription Drug Plan. Statins can help prevent heart disease and stroke for adults with certain risk factors. Brand name statins still have a copay.
- Video: How to perform hands only CPR – The Michigan way (from Michigan Medicine) – Immediate CPR can double or triple chances of survival after cardiac arrest. This video shows how to perform hands-only CPR to "Let's Go Blue." No mouth-to-mouth required. Just keep on pushing until help arrives.
- Life’s Essential 8 – Outlines a few easy steps you can take to live a healthier lifestyle and improve and maintain cardiovascular health (from American Heart Association).
Be Physically Active
Experts recommend at least 150 minutes (2 ½ hours) each week of physical activity. That works out to about 30 minutes most days of the week. There are flexible ways to break it into amounts of daily activity, and even small amounts add up and can have lasting heart health benefits.
Related programs and resources:
- MHealthy Physical Activity Classes – No matter where you’re working – onsite, remote, or somewhere in between – there’s an MHealthy physical activity class option for you!
-
MHealthy Physical Activity Library on MiVideo – Access more than 100 physical activity videos on the MHealthy Physical Activity Library on MiVideo. These videos are available to the entire U-M community and cover strength, cardio, yoga, Zumba and more.
-
MHealthy Movement Consultation – Schedule a free virtual MHealthy Movement Consultation. Meet one-on-one with an MHealthy physical activity staff member to discuss possible goals, barriers and creating a personalized movement routine.
-
Fitness Centers at U-M – There are several U-M fitness centers across each campus that are open to U-M faculty and staff.
-
Path to Wellness: Move – In this free, self-guided online program, you will learn how exercise can become a part of your life to stay healthy and active. Available on the MHealthy Portal, powered by Asset Health, to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults.
-
Course: Begin a Simple Fitness Program – Available on the MHealthy Portal, this course reviews the components for a well-rounded exercise routine and successfully achieving exercise goals. Available to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults.
-
Discounted gym memberships and fitness equipment – Employees and their enrolled dependents have access to discounted gym memberships, fitness devices and exercise equipment when enrolled through their health plan. More information is available at Blue365 for BCBSM and BCN members.
Manage Your Stress
Research suggests that an emotionally upsetting event – particularly one involving anger – can trigger high blood pressure, heart attack, angina and other cardiovascular risks. Some of the ways people cope with stress – drinking alcohol, abusing other substances, smoking or overeating – can also put you at risk.
Programs and resources available:
-
Counseling Services – U-M provides no-charge employee counseling services to staff, faculty, retirees, adult dependents and entire departments. The Faculty and Staff Counseling and Consultation Office (FASCCO) on the Ann Arbor, Flint and Dearborn campuses and the Office of Counseling and Workplace Resilience in Michigan Medicine offer personal counseling, coaching, training and consultation.
-
Coverage through U-M health plans – All U-M health plans cover mental and behavioral health services like counseling, therapy and substance abuse treatment. If you need help finding a counselor, your doctor and your health plan can be great resources to help you get started.
-
Confidential Mental Health Screenings – Online screenings can be a helpful first step to check in on your feelings and learn about supportive resources. U-M now partners with Aiberry to offer a fast, easy and completely anonymous way to check in on your emotional wellness. Please note: screening results are for guidance and are not a substitute for professional clinical evaluation.
-
Mindfulness Videos – These mindfulness audio recordings can help you reduce stress, become more mindful and practice self-care. Available to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults on the MHealthy Portal under the Well-being Library Quick Link.
-
Course: Relax (Stress Management) – This course discusses relaxation methods, stress-relief techniques, and tips for staying relaxed while still being productive. Available to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults.
- Blue Cross Virtual Well-being – 30-minute live webinars provide a different topic each week in a discussion-based format with supporting research and downloadable content to help individuals improve their well-being. Weekly guided meditations are also available and last between two and 20 minutes. All webinars and meditations are available on demand.
- Learn about more stress management and mental and emotional health resources.
Reduce Your Sodium Intake and Eat Healthfully
Eating healthier can help to reduce your risk of high blood pressure, diabetes, and high cholesterol, which can raise your risk of heart disease and heart attack.
Too much sodium may cause your body to hold on to extra water, which can raise blood pressure and force your heart and kidneys to work harder. Consuming fewer than 2,200 milligrams of sodium daily is advised.
Programs and resources available:
- Nourish Your Whole Self – Using the concept of intuitive eating, this program will help you tune into your body and mind and reconnect with the sensations that arise from within. You will be empowered to build a lifestyle focused on eating mindfully, being kind to yourself, enjoying movement and being thankful for your body.
- MHealthy Virtual Cooking Classes – New classes are offered each month. Classes are 45 minutes and include interacting live with expert chefs and dietitians while learning to make delicious, healthier foods for you and your family.
- Path to Wellness: Nutrition – In this free, self-guided online program, you will learn about eating healthier to attain a healthier lifestyle. Available on the MHealthy Portal, powered by Asset Health, to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults.
- Course: Refuel with Nutrition – Available on the MHealthy Portal, this course focuses on the importance of a balanced diet, comprised mostly of whole foods and limited processed foods. Available to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouses/other qualified adults.
- MHealthy Recipes – Hundreds of recipes are available on the MHealthy website that meet our nutrition guidelines, emphasizing whole grains, fruits, vegetables, beans, lean protein, low-fat dairy and healthy fats.
- Learn more about nutrition-related programs and resources.
Quit Tobacco
The chemicals in tobacco smoke, electronic cigarettes, and vaping products harm your blood cells. They also can damage the function of your heart and the structure and function of your blood vessels. No matter how long you've used these products, quitting will reduce your risk of developing heart disease.
Programs and resources available:
-
MHealthy Tobacco Consultation Service – Offers free, one-on-one individual counseling focused on the body, mind, and social reasons for using tobacco. The service provides the support and skills you need to help you quit, and stay quit.
-
Smoking cessation medications – Eligible U-M drug plan members who want to quit tobacco can also get prescription and over-the-counter smoking cessation medications like nicotine gums, patches and lozenges with no copay.
-
Path to Wellness: Tobacco-Free Me – This free, self-guided online program will help you quit smoking or using other tobacco products. Available on the MHealthy Portal, powered by Asset Health, to active, benefits-eligible faculty and staff and their U-M health plan enrolled spouse/other qualified adult.
Limit Alcohol Consumption
Drinking too much alcohol can raise your blood pressure. If you drink alcohol, limit your consumption to no more than two drinks per day for men and no more than one drink per day for women. A drink is one 12 oz. beer, 5 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits. Note: MHealthy experts do not endorse daily alcohol use.
Programs and resources available:
-
MHealthy Alcohol Management Program – A confidential health education program that helps you cut back on your drinking or quit altogether— you decide which is the right approach for you.
Additional Resources
- U-M Frankel Cardiovascular Center Cardiovascular Disease Prevention and Rehabilitation services and resources
-
Goal Setting – If you are unsure where to start, the goal setting feature on the MHealthy Portal lets you set and track a short-term health goal in one of six categories – Calm, Sleep, Reflect, Social Connection, Nutrition or Physical Activity. Also, for 2026, active, benefits-eligible faculty and staff will earn a $75 reward through MHealthy Rewards for completing the health questionnaire nd setting a goal on the MHealthy Portal by May 29, 2026.
-
National Heart, Lung and Blood Institute (NHLBI) American Heart Month
MHealthy
Contact Us