Heart disease is the number one killer of both men and women, and, according to the Centers for Disease Control and Prevention, more than 1.2 million Americans have a heart attack every year. Risk factors include lack of physical activity, obesity, hypertension, smoking, high cholesterol and diabetes. To reduce your risk of heart disease and build a healthy heart, you must clean up your lifestyle. It doesn't have to be a drastic change -- begin new activities gradually and they are more likely to stick.
Step 1
Consult your doctor to discuss the changes that must be made to your lifestyle and to find out if you have any medical conditions that may place limitations on a diet or fitness change.
Step 2
Quit smoking today. Enlist the support of your friends and family, and consider a smoking-cessation program. Your doctor can help you decide which one is right for you.
Step 3
Get some form of moderate-to-vigorous aerobic exercise for at least 30 minutes per day, five days per week. Keep your heart rate between 50 and 85 percent of your maximum heart rate to ensure that you get the benefits of exercise without going overboard.
Step 4
Incorporate more physical activity in your day. Take the stairs, park far away and stop taking shortcuts. If you work at a desk all day, try walking to talk to coworkers at their desks instead of calling or emailing them. Even short periods of standing can benefit you if you take them frequently.
Step 5
Tweak your diet. If you are overweight, reduce the number of calories you consume in a day -- use an online calorie calculator to determine how many you should be eating. Even if you're not overweight, tracking your calorie consumption can help stop weight gain as you age.
Step 6
Reduce your intake of saturated fat to no more than 7 percent of your total calories, and limit salt and sugar. Eliminate trans fats, mostly found in processed foods, from your diet completely. Keep your sodium intake between 1,500 and 2,300 mg per day, and your cholesterol intake under 300 mg per day.
Step 7
Increase your intake of fiber from fruits, vegetables and whole grains, and omega-3 fatty acids from fish and olive oil. Women should get 21 to 25 g of fiber per day, while men need 30 to 38 g. Regardless of your gender, healthy fats should make up 20 to 35 percent of your total calories.
Step 8
Shop the perimeter of the grocery store to find the healthiest foods. Your circuit will take you through the refrigerated section for low-fat dairy, the seafood department, the meat counter for lean protein, the produce department and the bakery for whole grain bread. Eat as little packaged food as possible, and always examine the label to look for calories, fat, trans fats, sodium and cholesterol.
Step 9
Keep stress under control. A healthy diet and exercise program will help, but having a strong support system and hobbies and friends you enjoy helps as well. Learn relaxation techniques like tai chi, yoga or meditation to learn long-term stress-control techniques.
Tips and Warnings
- Subtract your age from 220 if you're a man, or 226 if you're a woman to find your maximum heart rate. Don't get discouraged and give up completely if you eat a cookie or skip a workout; just vow to do better the next day.
- If you have a difficult time controlling your weight, managing stress or implementing any other heart-healthy steps, consult a professional for advice tailored to your situation.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- MayoClinic.com: Stress: Constant Stress Puts Your Health at Risk
- American Dietetic Association: Heart Health and Diet
- American Heart Association: Physical Activity
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines - Protein
