These common heart-health myths may be standing between you and better health.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Heart disease is largely preventable with consistent, healthy lifestyle habits.


• It’s not just an older adult issue; one’s risk can start much earlier in life.


• Eat a balanced diet, stay active and get regular testing to support heart health.

It’s never too early to start taking care of your heart—especially since heart disease remains the leading cause of death worldwide. The good news? Heart disease is largely preventable. Even better, there’s a research-backed framework that can help guide you in addressing risk factors that are in your control: the American Heart Association’s Life’s Essential 8, which focuses on controllable factors like diet, physical activity, sleep, body weight, blood pressure and blood sugar.

But even with the widespread information about heart health, many misconceptions about this condition still exist. To separate fact from fiction, we asked dietitians who specialize in heart health to debunk the top myths and offer practical advice on what you should be doing instead.

Myth #1: Normal Cholesterol Means You Don’t Need to Worry About Heart Disease

You may breathe a sigh of relief when your labs come back normal, but cholesterol isn’t the only concern.

“Many people assume that if your basic cholesterol panel results look normal, you’re not at risk for heart disease. But the full picture of heart disease risk is more complicated than any single lab value,” says Kiran Campbell, RDN. “Total cholesterol and LDL [“bad” cholesterol] are just one piece of a much bigger puzzle. Factors like blood pressure, blood sugar, inflammation, family history and lifestyle habits all play a role too.”

That’s why it’s important not to wait for cholesterol levels to rise before making changes. “The 2026 American Heart Association guidelines encourage adopting heart-healthy eating patterns early in life to help prevent high cholesterol from developing in the first place,” says Veronica Rouse, M.A.N., RD, CDE.

“Building habits like eating more fiber, including healthy fats and increasing plant foods can support heart health proactively, not just after a diagnosis,” adds Rouse.

Myth #2: Heart Disease Is an Older Person’s Problem

Most people think heart disease isn’t something you need to worry about until you’re older, but risk can start much earlier. “Heart disease does not discriminate, and it should never be written off as something to worry about later in life,” says Campbell. In fact, heart disease risk can start as early as childhood and young adulthood, with rising rates of obesity and diabetes contributing to earlier onset of cardiovascular issues.

“I cannot stress the importance of early prevention for heart disease enough. This means practicing lifelong, healthy dietary and behavioral habits for all ages and populations,” says Campbell.

Myth #3: Carbs Are Bad for Your Heart

Spend enough time online and you’ll see carbohydrates getting blamed for a lot of things, including heart disease. However, the reality is more nuanced.

It’s not that all carbs are bad; it’s the type of carbohydrate that matters most. “High-fiber carbs like oats, beans, lentils, fruit and whole grains are associated with lower LDL cholesterol and improved cardiovascular outcomes,” says Rouse. “Rather than avoiding carbs, focus on choosing high-fiber options and pairing them with protein or healthy fats for balanced meals.”

That said, added sugars are a different story and can increase the risk of heart disease when eaten in excess. That’s why the American Heart Association recommends limiting added sugars to no more than 6% of your total daily calories, which equals around 25 grams per day for women and 36 grams for men.

Myth #4: Family History Means Heart Disease Is Inevitable

While family history is an important risk factor, it doesn’t mean heart disease is guaranteed.

“Research shows that even for people with very high inherited risk, heart-healthy habits can cut that risk by more than half and add many years of life free from heart disease,” says Michelle Routhenstein, M.S., RD, CDCES, CDN.

There are also newer tools to better understand your risk. A blood test is available that can give you a clearer picture of your genetic heart disease risk by measuring lipoprotein(a). Lipoprotein(a) is a cholesterol-carrying protein in your blood that isn’t normally measured on a standard cholesterol panel. Current guidelines recommend that every adult gets tested at least once in their lifetime, since about 1 in 5 adults have elevated levels. While this is out of your control, being informed can help you take the necessary steps to reducing overall heart disease risk.

“Do not let your genes dictate your heart health. You can change your risk by adopting a heart-healthy diet that considers the full picture and optimizes all your cardiometabolic factors to your target levels,” says Routhenstein.

Myth #5: You Need Medication to Prevent Heart Disease

“Medication can be a critical, even life-saving part of managing heart disease. But it’s not always the first or only answer, especially when it comes to prevention,” says Campbell. “Research suggests that around 80% of heart disease and stroke cases are preventable, which means that diet and other lifestyle changes remain crucial steps in the primary prevention of cardiovascular disease,” she adds.

Small, consistent habits—like eating more fiber or taking a daily 30-minute walk—can significantly improve risk factors such as blood pressure and cholesterol over time. The key is consistency, not short-term effort. This means that it’s better to find a habit you can stick with, rather than one you’ll stop doing after a week or so.

That said, lifestyle changes aren’t always enough on their own. “Some individuals, especially those with existing heart disease, high genetic risk or multiple risk factors, may need medication in addition to dietary interventions as part of their care plan,” explains Campbell.

Our Expert Take

Lowering your risk of heart disease starts with understanding what truly matters and what doesn’t. By separating fact from fiction, you can focus on habits that genuinely support your heart health.

Eating a balanced diet, staying physically active, avoiding smoking and keeping your blood sugar, cholesterol and blood pressure in check are some of the most important basics.

No matter your age or current lab results, adopting and maintaining a healthy lifestyle is essential for long-term heart health. Small, consistent changes over time can make a meaningful difference.