Heart disease is the No. 1 cause of death in the U.S. In fact, more than 600,000 Americans died of heart disease in 2006, according to the Centers for Disease Control and Prevention. Heart disease affects both men and women and impacts people of all races. Fortunately, lifestyle interventions, including diet and exercise, can keep your heart healthy and help you avoid future heart disease.
Step 1
Lower your cholesterol and triglyceride levels. Get a full lipid panel, measuring LDL, HDL and triglycerides, at least every five years. Try to keep cholesterol and triglycerides low by staying in shape and avoiding foods high in sugar and fat.
Step 2
Keep your blood pressure under control. Have your blood pressure checked by a doctor at least once every two years. If you have been diagnosed with hypertension, or high blood pressure, you might want to buy a home blood pressure monitor. Your goal for blood pressure should be to keep it below 120/80 mm/Hg.
Step 3
Get regular physical activity. Try taking up a sport or other exercise, such as tennis, handball, swimming or walking. Giving your heart a regular workout keeps it strong. Aim for at least 60 minutes of exercise almost every day to keep your heart in its best form.
Step 4
Eat a lot of heart-healthy foods. Fruits and vegetables contain nutrients and phytochemicals that can improve cardiovascular functioning. Try to get at least 10 servings a day to decrease the risk of heart disease. Cook with olive or canola oil, which provide healthy monounsaturated and polyunsaturated fats. Omega-3 fatty acids, found in flaxseed, walnuts, fish and other seafood, can also boost heart health. The American Heart Association recommends eating fish at least twice a week, or taking supplements containing omega-3 fatty acids.
Step 5
Avoid foods that can damage the heart. Saturated fat, found in red meat, dairy products, palm oil and coconut oil, can raise the risk of atherosclerosis, a buildup of fatty plaque in the arteries. Trans fats, or partially hydrogenated fats, are another dangerous fat for your heart. Trans fats are found in packaged foods, bakery items, deep fried foods and margarine.
Step 6
Laugh a lot. Scientists aren't sure how it works, but laughter might have a protective effect on the heart, according to the University of Maryland Medical Center. Add laughter to your day by watching a funny online video, reading a funny story or spending time with a friend who never fails to make you laugh.
Step 7
Avoid smoking and exposure to tobacco smoke. Smoking raises the risk of heart disease more than almost anything else, and your heart health can improve within a year of quitting. Even exposure to secondhand smoke can lead to cardiovascular damage over time.
Things You'll Need
- Home blood pressure monitor
- Fruits and vegetables
- Omega-3 fat supplements
References
- MayoClinic.com: 5 Medication-Free Strategies to Help Prevent Heart Disease
- American Heart Association: Fish and Omega-3 Fatty Acids
- University of Maryland Medical Center: Laughter is the Best Medicine for Your Heart
- Cleveland Clinic: How Foods Affect Triglycerides
- Centers for Disease Control and Prevention: Heart Disease Facts
