Heart disease develops when plaque forms on artery walls, makes the arteries narrow and causes hardening of the arteries. Accumulation of plaque on the artery walls impedes blood flow to the heart, which can result in a heart attack. The risk of having a heart attack increases once you reach middle age, and there is an increased risk for women who have gone through menopause. If heart disease runs in your family, your risk for heart disease increases as well. Although you have no control over any of these risk factors, you do have the power to control other things that may put you at risk for heart disease. According to the National Heart, Lung and Blood Institute, "In the United States, heart disease is the No. 1 killer of both women and men."
Step 1
Keep your blood cholesterol at a healthy level. Have your doctor check your cholesterol to see if you need to take medication to lower it if it is too high, or if you need to change your diet. The National Heart, Lung and Blood Institute says a total cholesterol level of under 200 mg/dL is beneficial.
Step 2
Follow a heart healthy diet. Avoid sugary foods that can lead to diabetes, which increases your risk for heart disease. Also watch your calorie intake because being overweight increases your chances of developing diabetes and high blood pressure, which is another risk factor for heart disease. Avoid eating foods that contain high amounts of saturated fat. Eat lots of fresh fruit, vegetables and whole grain foods at home and at work. When you shop for meat, purchase packages of meat that indicate it is lean. Limit your intake of some seafood such as squid, shrimp and oysters because these foods are high in cholesterol.
Step 3
Do not lead a sedentary life. Exercise regularly to raise your good (HDL) cholesterol, lower your bad (LDL) cholesterol, enhance the health of your heart and your blood vessels, and decrease stress. Practice meditation, or have reflexology to reduce stress and relax.
