How Lifestyle Affects Heart & Lung Health

By Rosalie McDonough, MD, MSc - Posted in Clinical Education

Our everyday lifestyle choices significantly affect the health of our hearts and lungs. While some factors, such as age, sex assigned at birth, and genetics, are beyond our control, there's much we can do to support and protect these vital organs. In this article, we provide a closer look at how specific lifestyle factors affect our health and discuss steps you can take to maintain or improve your overall well-being.

Smoking

Smoking is one of the most significant risk factors for both heart and lung diseases. It contributes to conditions like chronic obstructive pulmonary disease (COPD), coronary artery disease, and heart attacks.1 The good news? Quitting smoking leads to immediate and long-term health benefits, including improved lung function and reduced risk of cardiovascular disease.2,3 Recommended options include regular counseling, nicotine replacement therapy, and behavioral programs — alone or in combination — to support smoking cessation.1,4

Diet and weight management

A healthy diet and maintaining a healthy weight are critical for cardiovascular and respiratory health. Diets rich in vegetables, fruits, whole grains, nuts, lean proteins, and fish — and low in trans fats, saturated fats, refined carbohydrates, and sugar — are associated with lower risks of heart disease and lung conditions like asthma and COPD.5 Achieving and maintaining a healthy body mass index (BMI) through balanced nutrition and regular physical activity can improve lung capacity, reduce strain on the heart, and lower the risk of conditions like heart failure, sleep apnea, and COPD.1,5

Physical activity

Regular physical activity benefits both the heart and lungs. Moderate-intensity exercise (e.g., brisk walking) improves cardiovascular fitness, while aerobic activities (e.g., cycling or swimming) help maintain lung function and overall stamina.6 What is "regular"? The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week to reap significant health benefits.7


Alcohol intake

Excessive alcohol intake is harmful to heart and lung health: it is associated with increased risks of hypertension, heart failure, and arrhythmias, as well as general health complications.1,8,9 Further, although not directly related to heart and lung disease, the Surgeon General recently released a statement on the causal link between alcohol consumption and at least seven different forms of cancer.10


Stress management

Stress can significantly impact heart and lung health. The American Heart Association and American College of Cardiology recognize that mental health conditions, including stress, can negatively affect cardiovascular risk factors like blood pressure, lipids, and inflammation.11  Similarly, stress can worsen pulmonary conditions like asthma through both airway and systemic inflammation.12 While all the strategies discussed above can help, stress-specific techniques such as cognitive behavioral therapy, mindfulness, and relaxation practices can further support stress management and overall well-being.13

Middle-aged and older adults: A higher risk

Middle-aged adults (35-59 years) and older adults (60 years and above) are particularly vulnerable to lifestyle-related heart and lung diseases. For middle-aged adults, the prevalence of smoking, obesity, and physical inactivity are leading contributors to chronic conditions such as cardiovascular disease and COPD.14,15 Over time, the cumulative effects of poor lifestyle choices exacerbate risks in older adults. Hypertension, hyperlipidemia, and multimorbidity are more prevalent in this age group, making lifestyle interventions even more critical to improving quality of life.16,17 

Adopting and maintaining a healthy lifestyle is essential for the health of your heart and lungs. Quitting smoking, eating a balanced diet, staying active, moderating alcohol intake, and managing your stress are proven strategies to prevent cardiovascular and respiratory diseases. By making these changes, you can live a healthier life and ensure your heart and lungs remain strong for years.

References

1. Arnett DK et al. 2019 ACC/­AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/­American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019

2. Born CDC et al. Combined Lifestyle Interventions in the Prevention and Management of Asthma and COPD: A Systematic Review. Nutrients. 2024

3. Bouloukaki I et al. Association of Lifestyle Behaviors With Quality of Life in Patients With COPD: A Cross-Sectional Study in Primary Care. J Clin Med. 2024

4. Mosca L et al. Effectiveness-Based Guidelines for the Prevention of Cardiovascular Disease in Women--2011 Update: A Guideline From the American Heart Association. J Am Coll Cardiol. 2011

5. Bozkurt B et al. Contributory Risk and Management of Comorbidities of Hypertension, Obesity, Diabetes Mellitus, Hyperlipidemia, and Metabolic Syndrome in Chronic Heart Failure: A Scientific Statement From the American Heart Association. Circulation. 2016

6. Benck LR et al. Association Between Cardiorespiratory Fitness and Lung Health From Young Adulthood to Middle Age. Am J Respir Crit Care Med. 2017

7. American Heart Association. Recommendations for Physical Activity in Adults and Kids. 2024. Accessed from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

8. Chen F et al. Lifestyle, Air Pollution, and Risk of Multimorbidity in a Prospective Analysis of the UK Biobank Cohort. Heliyon. 2024

9. Zhang YB et al. Associations of Healthy Lifestyle and Socioeconomic Status With Mortality and Incident Cardiovascular Disease: Two Prospective Cohort Studies. BMJ. 2021

10. US Department of Health and Human Services. Office of the Surgeon General. 2025 Accessed from: https://www.hhs.gov/surgeongeneral/reports-and-publications/alcohol-cancer/index.html

11. Virani SS et al. 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA Guideline for the Management of Patients With Chronic Coronary Disease: A Report of the American Heart Association/American College of Cardiology Joint Committee on Clinical Practice Guidelines. Circulation. 2023

12. Slusher AL et al. Stress induced proinflammatory adaptations: Plausible mechanisms for the link between stress and cardiovascular disease. Front Physiol. 2023

13. Carnethon M et al. Worksite wellness programs for cardiovascular disease prevention: a policy statement from the American Heart Association. Circulation. 2009

14. Niebuur J et al. Lifestyle Factors Related to Prevalent Chronic Disease Multimorbidity: A Population-Based Cross-Sectional Study. PLoS One. 2023.

15. Dash SR et al. Sex-Specific Lifestyle and Biomedical Risk Factors for Chronic Disease Among Early-Middle, Middle and Older Aged Australian Adults. Int J Environ Res Public Health, 2019

16. Choi W et al. Differential Impact of Smoking on Cardiac or Non-Cardiac Death According to Age. PLoS One. 2019

17. Ding L et al. Smoking, Heavy Drinking, Physical Inactivity, and Obesity Among Middle-Aged and Older Adults in China: Cross-Sectional Findings From the Baseline Survey of CHARLS 2011-2012. BMC Public Health. 2020

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About the Author

Rosalie McDonough, MD, MSc
Rosalie McDonough, MD, MSc - Clinician Scientist

Rosalie McDonough, MD, MSc, is a clinician scientist with a diverse background in medical research and clinical practice. She earned her Master of Science degree from McGill University in Montreal, Canada, later completing her medical degree at the University Medical Center Hamburg-Eppendorf in Hamburg, Germany. Dr. McDonough’s career has spanned various fields within medicine, focusing on clinical research and health technology. Her interests have encompassed cardiopulmonary disease, lung cancer, molecular cardiology, occupational medicine, and acute ischemic stroke imaging. She is currently the Senior Manager of Medical Affairs at Eko Health.