Heart health is something you shouldn't wait to think about until you're already diagnosed with heart disease. If you do have heart disease, the same actions you take to prevent medical conditions such as high blood pressure and elevated cholesterol can also reverse them. A healthy lifestyle and preventive medical care to protect your heart and keep it healthy won't just affect your cardiovascular system, but also will have a positive impact on your total body health.
Step 1
Eat a heart-healthy diet. A healthy diet has been proven to reduce your risk of heart disease and to reduce symptoms if you already have heart disease. Base your meals around low-calorie foods close to their natural state, such as fruits, vegetables and whole grains. Add in low-fat meat, fat-free dairy, legumes or soy to meet your protein needs. Eat fast food and other foods high in saturated fat rarely. Keep your daily salt intake under 2,300 mg per day, or 1,500 mg if you already have heart disease.
Step 2
Get regular medical screenings for conditions such as high blood pressure and high cholesterol. Screenings can help you determine if you're at an increased risk before you develop a problem. The sooner you know you have a problem, the sooner you can work to fix it and reduce the strain on your heart and circulatory system.
Step 3
Exercise at least 30 minutes per day. Exercise works to keep your heart healthy in several ways. It helps you maintain a healthy weight. It helps reduce stress. It also helps strengthen your heart and circulatory system. Regular exercise helps lower your cholesterol and your blood pressure as well.
Step 4
Learn to manage stress in a healthy way. Reduced stress and an overall sense of enjoying life may help reduce heart attack risk, according to a 2009 study reported by the University of Maryland Medical Center, or UMMC. Meditate, take a yoga class or write in a journal to relieve stress. Laugh often and learn to control your temper if you have one.
Step 5
Stop smoking, or never start. Smoking places an increased burden on your veins and arteries and is a huge risk factor for coronary artery disease. Once you stop smoking, you immediately begin to lower your heart disease risk, and your risk will be close to that of a nonsmoker after only one year.
