Heart disease remains one of the most significant health challenges in the U.S. But in a recent interview, Stephen Gimple, MD, a cardiologist with NKC Health Heart Care, reminds us that there is a roadmap to prevention that we can follow in pursuit of longer, healthier lives.
In this insightful conversation, Dr. Gimple breaks down what really drives heart health, what most people misunderstand and how small, consistent habits can dramatically change long‑term outcomes.
Listen to the conversation
Prevention starts sooner than you may think
One of the most striking reminders from Dr. Gimple is that heart disease develops slowly, typically over decades. As he explains, “Heart disease often starts very early and takes years to develop and build up.” Starting healthy habits, even in childhood, can make a meaningful difference.
Even conditions like high cholesterol benefit from early treatment. In fact, he notes that treating high cholesterol in kids as young as 10 can be more effective than waiting until adulthood.
Be intentional with your monitoring
Checking your blood pressure, cholesterol, blood sugar and weight is essential, but Dr. Gimple emphasizes that awareness alone isn’t enough. “It’s not only knowing the numbers but treating those numbers,” he says. Working with your doctor to develop a care plan and following it are key to preventing future complications.
A heart-healthy diet isn’t complicated
When it comes to heart health, a balance of fresh, fiber-rich fruits and vegetables, protein and whole grains is a great starting point. But Dr. Gimple recommends taking that a step further and focusing on simple, sustainable principles:
- Avoid ultra‑processed and fried foods
- Choose foods grown on farms, not made in factories
- Prioritize lean proteins
- Incorporate omega-3-rich fats like fish, olive oil and avocados
He sums it up as, “Read about the Mediterranean diet. It’s just basic principles about healthy and unhealthy foods.”
Movement is medicine
Exercise doesn’t have to be extreme. A study Dr. Gimple cites found that “people who exercise 20 to 30 minutes a day, five days a week, live five years longer than people who don’t do any activity.”
Dr. Gimple says small adjustments can be big for heart health:
- Park farther away
- Take the stairs
- Add a few hundred extra steps each day
These simple daily habits often matter more than a single weekly gym session. The key is consistency.
Schedule a heart disease scan
One of the most practical tools Dr. Gimple recommends for middle‑aged adults is the calcium score heart scan, a quick, low‑cost screening that can detect early plaque buildup in the coronary arteries long before symptoms appear. The scan lasts about 15 minutes and costs $50. A doctor’s referral isn’t required to schedule.
This scan provides a calcium score, which helps determine whether plaque is present. Plaque can build up in your arteries, leading to reduced blood flow to the heart and causing serious complications. A score of zero is ideal and may indicate the screening only needs to be repeated every 5–10 years. If plaque is detected, it gives you and your doctor a clearer picture of your risk and helps guide more targeted prevention strategies.
Dr. Gimple notes that your calcium score becomes especially useful in middle age:
- Around 45+ for men
- Around 50+ for women
Many people feel fine and assume their heart is healthy, but plaque can develop silently over decades. The cardio scan answers a simple but crucial question: Is there plaque in your arteries?
Lower your stress
Stress can be difficult to measure, but its impact is real. Dr. Gimple sees it firsthand with his patients, “Without question, stress increases cardiac risk.”
To help his patients manage stress, Dr. Gimple recommends:
- Exercise to release endorphins
- Spend time with loved ones
- Maintain consistent sleep routines
According to Mayo Clinic, other practices, such as meditation, support heart health as well.
Know your family history
Genetics are complex, but Dr. Gimple clarifies that only first‑degree relatives with early heart disease (before age 60) significantly raise your risk. A grandparent with a heart attack at 80? Not so much. Take 10 minutes to write down the heart‑related history of your parents, siblings and children, specifically noting anyone who had heart disease before age 60 and share with your doctor.
Start small, start today
If you’re ready to take better care of your heart, Dr. Gimple offers actionable advice to get you started today:
- Schedule an appointment with your doctor
- Do research on what foods support heart health
- Cook more, rely less on processed foods
- Move your body daily
A healthy heart isn’t about perfection; it’s about consistent, informed choices that add up over a lifetime. Whether you’re charting the course with healthy habits or working with your doctor on more proactive prevention, heart disease is often preventable with small, positive changes that build momentum and create a stronger, healthier future — one day at a time.
Explore more
Related Stories
