Heart disease is the number one killer of Americans today. With all the medications, latest technologies, and scientific breakthroughs, the number one technologically-advanced country in the world still dies from diseases affecting the heart more often than any other disease. The sad thing is, most heart disease can be avoided with a few simple changes in lifestyle. But America has to wake up and change a few key habits before the trend will slow its steady upward climb.

The number one reason people in America see a doctor is for stress-related illnesses. Stress causes more physiological problems than all the bacterias and viruses put together. Stress contibutes to heart attacks, diabetes, high blood pressure, chest pain, mood disorders, headaches, back aches, and infectious diseases. The National Institutes of Health say that stress is chronic, the part of the brain that controls the stress response must constantly pump out stress hormones. These hormones tell the immune cells to stop fighting. In situations of chronic stress the immune cells are less able to fight off the attack of bacteria or viruses.

One of the major stress hormones is cortisol. Cortisol has been found to increase fat storage, which can lead to heart disease. A reduction in stress levels helps reduce cortisol levels, which in turn, allows the body to burn fat rather than store it. America’s obsession with work and overachievement fuels the stress to constantly remain busy and productive, which can lead to heart disease and other problematic conditions.

The second vital key to a healthy heart is exercise. This problem goes hand-in-hand with the problem of stress. When people are too busy overachieving, they have no time for exercise. Either that or they are too tired to exercise. Regular aerobic exercise has been called the best vitamin you can take for a healthy heart and long life. Regular, moderate exercise can reduce cortisol and stress levels, increase the production of endorphins, the feel-good chemicals secreted by the brain, reduce cholesterol and blood pressure, and help maintain a healthy weight.

Many supplements on the market claim to improve heart health, and a number of them, like omega-3 fish oil and magnesium, do, but the benefits exercise can’t be found in a pill. Experts say that most people should exercise a minimum of 30 minutes three times a week, preferably most days of the week, to obtain heart-strengthening benefits. Even small changes in lifestyle, like opting for the stairs over the elevator, can improve heart function and increase immunity.

Reducing stress and increasing regular, moderate exercise, along with a diet high in fiber and monounsaturated fats, can help improve heart health and increase the lifespan of millions of hard-working Americans.