5 ways to protect your heart health AND lower your cancer risk

Feb 13, 2025

Did you know your heart health and cancer prevention go hand in hand? When you’re taking care of your heart, you’re also impacting your cancer risk, and vice versa. Here are five ways to prevent a heart attack and lower your risk of heart disease, while also preventing cancer.

1. Maintain a healthy weight and be physically active

Obesity is linked to many cancers, including those of the endometrium, liver, kidney, pancreas, colon and breast (especially in post-menopausal women). But getting at least 30 minutes of physical activity at least five days a week can make a big difference in your general health and well-being and can help in maintaining a healthy weight.

There are many health benefits tied to physical activity. Exercise strengthens your heart by improving its ability to pump blood to your lungs and throughout your body. Physical activity is also linked to a lower risk of colorectal, breast and endometrial cancers, and there is some evidence that links it to a lower risk of other cancers.

If you spend most of your time at work sitting at a desk, find a way to get up and move around every hour. Not only does adding exercise to your routine reduce your risk of heart disease and cancer, but it can also reduce stress, increase energy and boost your immune system.

2. Eat a plant-based diet

Eating a plant-based diet—consisting of lots of fruits, vegetables, beans and whole grains—reduces the risk of heart disease and improves cholesterol levels. It also reduces the risk of cancer! A large 2021 study by the American Heart Association found that three servings of vegetables (not starchy ones, like potatoes) and two of fruit (not juice) every day resulted in a 10% lower risk of death from cancer.

It is a good idea to limit your intake of red and processed meats to lower your risk of heart disease, and studies also show a strong link between colorectal cancer and diets high in red and processed meats. To ensure you get the necessary protein and nutrients, consider incorporating fish, chicken, eggs and dairy products into your diet.

3. Avoid alcohol

While some studies have touted that a glass of red wine can be good for the heart, according to the American Heart Association, there is not enough evidence to establish a direct relationship between alcohol consumption and improved heart health. While red wine has antioxidants that can reduce one’s risk of heart disease, those same antioxidants can be found in healthier alternatives like grapes, pomegranates or blueberries. Alcohol raises levels of stress hormones such as cortisol, which can lead to an elevated heart rate and higher blood pressure. The bottom line? Avoiding alcohol completely is best when it comes to living a healthy lifestyle as no amount is considered “safe.”

The same goes for cancer risk, but multiple studies indicate a majority of adults in the U.S. are unaware of the link between alcohol and cancer. Drinking alcohol increases the risk of several types of cancer including breast, colorectal, esophageal, liver and oral cancers. If you do drink alcohol and stop drinking, or once overindulged but no longer drink, your cancer risk will decline over time.

4. Don’t smoke

Tobacco use (including cigarettes, cigars, hookah, chewing tobacco and more) is a heart disease risk factor because it causes the buildup of plaque in the arteries. This increases your risk of peripheral artery disease, which can lead to coronary heart disease, heart attack or stroke. To be heart healthy, it’s important to quit smoking.

Smoking has also been linked to many types of cancer, including lung, colorectal, breast, throat, cervical, bladder, mouth and esophageal cancers. About 80%-90% of all lung cancers are related to cigarette smoking, and smoking accounts for about 30% of all cancer deaths.

It’s best to never start using tobacco, but if you do use tobacco products, it’s never too late to quit. Call 1-800-QUIT-NOW for more information.

5. Go to annual physicals

Talking to a health care provider annually is a great way to address questions and issues you have on a routine basis. By discussing diet and exercise with a provider, you can learn habits to improve your heart health. Your provider can also check and monitor your blood pressure, cholesterol and blood sugar to make sure your body’s vitals are within a normal range.

Similarly, it’s important to check in yearly with a provider to make sure you know which routine cancer screenings to get. You can also discuss how your lifestyle impacts your cancer risk. Overall, it’s important to check in with a provider who considers your holistic health.

The next time you think about what you can do to protect your heart and prevent a heart attack, remember these efforts can also lower your risk of cancer. By making heart-healthy choices, you’re supporting your cardiovascular system AND taking proactive steps toward a healthier, cancer-free future. Learn other ways to reduce your cancer risk at preventcancer.org.