With over a million Americans diagnosed with heart disease each year, health conscious adults are learning how to take responsibility for their health. According to the American Heart Association, the best way to avoid heart disease is through a combination of diet, exercise, restricting salt intake, smoking cessation and managing your weight.
Step 1
Make an appointment with your physician for an annual physical examination. Many cardiovascular diseases are called "silent killers" because you can have them for years before the first symptoms appear. The biggest risks are high blood pressure, high cholesterol and diabetes. Your doctor will complete a health history, physical examination and blood lipid panel to help you identify areas that need immediate attention. The results will help him to make recommendations about maintaining your health.
Step 2
Perform a self assessment of the foods you eat. Start by referring to the USDA Food Pyramid (see Resources), which was developed in 1992 and suggests guidelines for healthy eating. All foods are grouped into one of six classifications: grains, vegetables, fruits, milk, meats and beans, and oils. By referring to the chart, you can learn how to balance your food choices. You'll also learn about recommended food serving sizes. If you're unfamiliar with serving sizes, use the handy "Tips for Estimating Serving Sizes" in the Resources below. For instance, one cup of pasta is about the size of an adult fist. A quarter cup of raisins is the same size as a large egg.
Step 3
Get more exercise. According to the American College of Sports Medicine, adults should get 20 to 30 minutes of aerobic exercise most days of the week to maintain health and fitness and to manage their weight. Aerobic exercise is any activity that uses large muscle groups like arms, legs and shoulders and can be sustained at a conversational pace. A conversational pace is one that is sufficient to elevate the heart rate but low enough that you can carry on a conversation with a friend. Good choices of activities include walking, running, swimming and cycling. Choose something that you enjoy and can do all year round.
Step 4
Restrict your salt intake if your doctor has told you that you are sodium sensitive. Many people who consume large amounts of salt in their diet experience high blood pressure. According to the American Heart Association, the average American eats between 2,900 to 4,300 mg of sodium a day. The AHA recommends restricting salt intake to 2,300 mg per day. If you have high blood pressure, consider reducing it to 1,500 mg per day.
Step 5
Quit, if you smoke cigarettes. Cigarette smokers inhale carbon monoxide and hundreds of toxic chemicals with every breath. Smoking is a risk factor for heart disease, lowers the good type of cholesterol and raises the bad type. If you would like to quit smoking, contact your local office of the American Lung Association for tips (see Resources).
Step 6
Lose weight. Obesity is a primary risk factor for heart disease. If you're not sure if you're overweight or not, calculate your waist to hip ratio. Measure the circumference of your hips. Then measure the circumference of your waist just above your belly button. Divide your waist measurement by your hip measurement. Men should have a WHR of less than 0.9. Women should have a WHR of less than 0.7. The best way to lose weight is through a combination of caloric restriction and caloric expenditure; reduce the number of calories taken in through your diet, while expending calories with aerobic exercise.
Tips and Warnings
- Start slowly and build life-long habits. Work with your doctor, dietitian and exercise specialist to create the best approaches.
- Avoid fad diets. Don't let work or other responsibilities get in the way of exercising.
