Heart disease and stroke are among the top causes of death in Americans, according to the Centers for Disease Control and Prevention. Some of the conditions that may lead to decreased heart function include obesity, high cholesterol and high blood pressure. The good news is that there are actions you can take right now to reduce your risk of potentially deadly conditions and improve your heart's health.
Step 1
Lose weight if you are overweight or obese. Losing even a small amount of weight, such as 5 percent to 10 percent of your body weight, can make a big difference in your heart health and lower your blood pressure.
Step 2
Exercise each day. The CDC recommends 30 minutes of exercise five days per week. If you currently are sedentary, build up to that by working out for just 10 minutes at a time at first. Regular exercise can reduce your risk of developing cardiovascular disease.
Step 3
Quit smoking if you do so. Not only can smoking cut years off of your life by affecting your lungs, it also can raise your blood pressure and cholesterol levels, negatively impacting your heart function.
Step 4
Cut down on salt. Reducing your sodium intake to 2,300 mg daily, or 1,500 mg daily if you have risk factors for heart disease, can lower your blood pressure, which in turn makes your heart more healthy. According to EurekAlert, cutting out prepackaged foods, fast food and commercial condiments can drastically lower the amount of salt you ingest.
Step 5
Eat a handful of nuts each day as part of your healthful diet. MayoClinic.com states that nuts can lower your LDL, or bad, cholesterol levels, reduce your risk of developing a blood clot and improve the condition of your arteries, all of which can improve heart health.
Tips and Warnings
- Check with your doctor before beginning a new diet or exercise program, particularly if you are under medical care for any health conditions or taking any prescription medications.
References
- MayoClinic.com; Nuts and Your Heart: Eating Nuts for Heart Health; February 2011
- EurekAlert; Less Salt in Teenagers' Diet May Improve Heart Health into Adulthood; Pamela Coxson, Ph.D., et al; November 2010
- FamilyDoctor.org: Cholesterol: What Your Level Means
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- MayoClinic.com; 10 Ways to Control High Blood Pressure Without Medication; March 2011
