Heart disease, the leading cause of death for men and women in the United States, will cost about $316.4 billion in 2010, reports the Centers for Disease Control and Prevention. Since heart disease affects most ethnic groups in the United States, maintaining a healthy heart is important for everyone. Many risk factors that increase the chances for developing some type of heart disease can be controlled or reduced.
Exercise
Regular exercise can improve heart health, reduce heart disease risk factors, improve the efficiency of the cardiovascular system and improve over-all strength and well-being. The Centers for Disease Control and Prevention reports the highest risk factor for heart disease is inactivity.
Consistency is critical to obtain the best results from an exercise regimen. A weekly routine of three to five days of moderate exercise per week is the minimum standard, as reported by the Cleveland Clinic.
An exercise program for heart health should begin with a five-minute warm-up followed by a conditioning phase in which the frequency, amount and intensity of exercise is increased slowly until an optimal goal of 30 to 40 minutes can be reached.
The cool-down phase allows the body to return to normal resting blood pressure and heart rate. Decrease the exercise intensity slowly and end the session with stretching and low-intensity walking for about five minutes. Always check with a health care professional before beginning any exercise program.
Maintain Healthy Diet
Obesity is a major risk factor for heart disease and accounts for 33.9 percent of adults in the United States with a known heart condition. Elevated cholesterol levels from saturated and trans fats can lead to plaque buildup in the arteries and cause a heart attack and stroke.
A healthy diet, as reported on MayoClinic.com, should include no more than 7 percent of the total daily calories as saturated fat, less than 1 percent as trans fats and less than 300 milligrams of cholesterol. Good fat choices include olive oil, canola oil and polyunsaturated fats found in seeds and nuts.
Other choices for a healthy diet include low-fat proteins, such as lean meat, fish, skim milk and legumes; fresh or frozen fruits and vegetables; whole grains, such as oatmeal, whole-grain pasta and whole-grain bread; and low salt intake.
Stop Smoking Or Using Tobacco Products
The American Heart Association reports cigarette and tobacco smoke as one of the six major risk factors for coronary heart disease that can be controlled. Smoking, when combined with other risk factors such as high blood pressure, obesity, diabetes and physical inactivity, significantly increases the risk.
