The American Heart Association's "Heart Disease and Stroke Statistics 2010 Update" states that, in 2006 alone, more than 81.1 million men and women were diagnosed with diseases such as atherosclerosis, high blood pressure or heart failure. Of those, 830,000 died due to complications of cardiovascular disease. Blacks were more likely to suffer from heart disease than other groups, the AHA statistics show. Developing heart-healthy habits can help you avoid becoming another one of the numbers.
LDL Cholesterol
Monitoring and controlling the low-density lipoprotein (LDL) cholesterol you consume is one way to help keep your heart healthy. LDL cholesterol is considered "bad" cholesterol and it can be found in foods high in saturated fats and trans fats (such as fatty cuts of meat, egg yolks or full-fat dairy products). LDL cholesterol can calcify in your arteries and lead to the buildup of arterial plaque. This plaque can limit blood flow in your body, putting you at higher risk for heart disease. To keep the heart healthy, daily cholesterol intake should be limited to less than 300 mg, according to the American Heart Association. When having your blood cholesterol tested, you should aim for an LDL cholesterol level of less than 100 mg/dL.
HDL Cholesterol
Not all cholesterol is bad. High-density lipoprotein (HDL) cholesterol is the good form that helps remove LDL cholesterol from your bloodstream. The Mayo Clinic suggests several ways to help increase your HDL cholesterol levels, including eating HDL-promoting foods (such as soluble fiber, fish, fruits and vegetables) and exercising regularly. When having your blood cholesterol tested, you should aim for an HDL cholesterol level 60 mg/dL or higher to help prevent heart disease.
Salt
Limiting your salt intake can also help keep your heart healthy. Salt retains water in your body through a process called osmosis. When you consume too much salt, the body compensates for osmosis by increasing the blood fluid volume in your blood vessels. This added volume places greater pressure on the blood vessels and heart, raising your blood pressure. High blood pressure can damage the tissues of the heart over time. The Mayo Clinic recommends that your salt intake not exceed the range of 1,500 to 2,400 mg per day to keep your blood pressure at or around a normal reading of 120/80 mmHg.
Exercise
The Centers for Disease Control and Prevention has provided activity guidelines suggesting that Americans get at least two-and-a-half hours of moderately intense exercise every week. Exercise strengthens the heart, which in turn increases its ability to effectively circulate blood throughout your body. This increase in efficiency lowers your blood pressure and reduces stress on your heart. Exercise also increases the availability of oxygen and nutrients to the tissues of the heart.
Smoking
Smoking has a negative effect on many parts of the body, including your heart. The toxins in cigarette smoke increase your risk for blood clots, reduce your stamina and ability to exercise, increase your blood pressure and lower your good HDL cholesterol levels. All of these factors increase your risks for developing heart-related conditions and diseases such as high blood pressure, heart failure, heart attack and arteriosclerosis or atherosclerosis.
