The Centers for Disease Control reported that, as of 2006, heart disease was the leading cause of death in the United States, killing an estimated 630,000 people each year. Disease and congenital defects cause heart disease in some people, but poor lifestyle choices contribute to most instances of heart disease. Making the right lifestyle choices can help you keep your heart healthy.
Step 1
Exercise regularly. The American Heart Association recommends you exercise moderately at least 150 minutes a week, or vigorously for at least 75 minutes weekly. Brisk walking, jogging, playing basketball, riding a bike, climbing stairs and swimming all qualify; indeed, any activity that involves moving your body and getting your heart rate up qualifies, as long as you do it regularly.
Step 2
Eat a diet rich in fruits, vegetables and whole grains. These all contain fiber, which can help lower cholesterol. The American Heart Association also recommends you eat fish twice a week. Fatty fish such as trout and salmon contain omega-3 fatty acids, which can help keep cholesterol in check. Avoid saturated fats and trans fats, and eat less than 1,500 milligrams of sodium a day.
Step 3
Quit smoking. According to the Mayo Clinic, nicotine in tobacco constricts blood vessels, while carbon monoxide in cigarettes limits oxygen in the blood --- both of which raise your risk or heart attack or stroke.
Step 4
Check your blood pressure regularly. Optimal blood pressure is 120/80 or lower, the Mayo Clinic explains. Exercise, a low-sodium diet and not smoking can help you keep your blood pressure in check.
Step 5
Keep your cholesterol at 200 milligrams per deciliter (mg/dL) or lower. Get a blood test annually to check your cholesterol levels. Diet and exercise might be enough to control your cholesterol, but if not, ask your doctor about medication to control your cholesterol.
Step 6
Calculate your body mass index. Aim for a BMI between 18.5 and 24.9, which is considered normal. The CDC reports that maintaining a healthy weight helps keep blood pressure in check and helps prevent other diseases such as diabetes.
Tips and Warnings
- Consult your doctor for specific recommendations on heart health, and before beginning any new diet or exercise regimen.
