The 12 Keys of Chronic Disease Prevention – Part 1 of 2
Chronic diseases like heart disease, cancer, stroke, Alzheimer’s, COPD, and diabetes are responsible for 7 out of 10 deaths in the U.S. They cause immense suffering, disability, and a staggering financial burden on both patients and the healthcare system.
But here’s the hopeful truth: most chronic diseases are preventable, especially before age 80.
That’s where the 12 Keys of Chronic Disease Prevention come in: Evidence-based, practical steps to help you and your loved ones avoid these life-altering conditions. In this two-part blog series, we’ll cover all 12, starting with the first six today.
Spreading the message of chronic disease prevention is one of the most meaningful gifts you can give — a true act of service.
Key #1: Don’t Smoke — At All
Not smoking means zero cigarettes, cigars, or cigarillos. And yes, even occasional smoking or being around secondhand smoke can be harmful. Just two cigarettes a day or the occasional cigar can trigger a heart attack. Smoking is one of the most powerful risk factors for cancer, Alzheimer’s, stroke, COPD, asthma, and heart disease.
What you can do:
Stay away from all tobacco products.
Avoid secondhand smoke — even exhaled smoke carries toxins.
Seek help if you’re trying to quit. It’s never too late to stop.
Key #2: Keep Your Blood Pressure in Check
High blood pressure (hypertension) is often called the silent killer because it usually shows no symptoms. What’s considered “normal” varies with age and health conditions:
Age 20s: Below 120/75 mm Hg
Age 40s: Below 130/80 mm Hg
Age 70s: Below 140/90 mm Hg
For people with diabetes, heart disease, or kidney disease, the lower the blood pressure (as long as you’re not dizzy), the better.
Too low? If your top number (systolic) is below 90 mm Hg or below 120 mm Hg and you feel lightheaded, that’s too low for you.
What you can do:
Monitor your blood pressure regularly.
Limit sodium, manage stress, stay active.
Talk to your doctor about targets specific to you.
Key #3: Lower Your LDL Cholesterol
LDL cholesterol (the "bad" kind) is a key player in artery disease. High levels damage arteries in your heart, brain, and legs.
Targets:
Ideally keep LDL below 100 mg/dL
If you’ve had a heart attack, stroke, stents, or bypass: aim for under 70 mg/dL, sometimes even under 55 mg/dL
Triglycerides are another type of fat to watch. Keep them below 120 mg/dL.
What you can do:
Eat a Mediterranean-style diet rich in fiber and healthy fats.
Exercise and maintain a healthy weight.
If needed, medications can help — especially after an event.
Key #4: Maintain a Healthy Weight (Especially Belly Fat)
Not all fat is equal. Belly fat, especially the deep, internal kind, is the most dangerous. It promotes insulin resistance, inflammation, and chronic disease.
Use your tape measure, not just the scale:
White, Black, and Latino men: < 38 inches at the navel
Women: < 34 inches
Asian men: < 35 inches
Asian women: < 32 inches
What you can do:
Focus on whole foods, portion control, and consistent movement.
Track your waist circumference over time.
Build muscle to improve metabolism.
Key #5: Exercise Daily (Or Almost)
Exercise is essential for heart, brain, and metabolic health. A mix of activities is ideal:
Cardio (aerobic): Walking, swimming, biking
Strength training: Weights, resistance bands, bodyweight moves
Flexibility & balance: Yoga, stretching, balance drills
Frequency:
Aim for 7 days/week — even if some days are light
At least 30 mins/day if the activity is moderate to intense
If low-intensity, such as slow walking, aim for 60+ minutes
Avoid:
Straining with heavy weights while holding your breath (this can spike blood pressure)
Key #6: Avoid Alcohol and Drug Abuse
Alcohol:
Safe limit for men < 65: 2 drinks/day
Safe limit for women and men > 65: 1 drink/day
What’s one drink?
12 oz. beer (5% alcohol)
5 oz. wine
1.5 oz. distilled spirits
Risks of too much alcohol:
Heart disease, high blood pressure, arrhythmias
Liver disease, pancreatitis, certain cancers
Memory loss and dementia
Binge drinking — even once a week — is harmful. Your liver can only detox 1–2 drinks per day.
Drugs: Overdoses from fentanyl, opioids, cocaine, and meth are now the #3 cause of death in the U.S., after heart disease and cancer. One pill not prescribed by your doctor can be deadly.
What you can do:
Never accept medication from anyone but your healthcare provider.
Teach loved ones the risks of even one pill from an unknown source.
Get support if you or someone you know struggles with addiction.
Coming Soon: Part 2 – The Remaining 6 Keys
Watch for next month’s blog, where we’ll cover more essentials for chronic disease prevention, including sleep, nutrition, joint care, and routine checkups.
Your health is in your hands. Start today, and be a WellPal — someone who protects their health and shares the knowledge with others.