Heart disease is the number one killer worldwide. The Mayo Clinic says in the United States, heart disease is responsible for 40 percent of all deaths. A healthy lifestyle that includes a nutritious diet and regular exercise can go a long way toward lowering your risk of heart disease, heart attack and stroke.
Smoking
One of the best things you can do for your heart is to not smoke. Smoking is a major risk factor for heart problems because nicotine constricts blood vessels and makes your heart work harder than it should. It also causes plaque to build at an accelerated rate in your vessels. When you smoke, your heart doesn't get as much oxygen as it needs. Smokers who quit can reverse these risks.
Blood Pressure
When left untreated, high blood pressure can lead to heart attack and stroke. You should have your blood pressure levels checked a minimum of every 2 years and more frequently if you have a history of heart disease. A blood pressure reading of 120/80 is considered to be normal.
Physical Activity
Your heart health depends in large part on regular physical activity. Like any muscle, your heart works best with routine exercise. You should aim for at least 30 minutes of aerobic activity (brisk walking, swimming, bicycling, climbing stairs) most days of the week.
Relaxation
Reducing the amount of stress in your life can do your heart good. Spending as little as 15 or 20 minutes a day sitting quietly with slow, deliberate breathing can help you live a more calm and peaceful existence. When possible, try to avoid stressful situations such as going to the grocery store at busy times.
Heart Healthy Eating
A heart healthy diet can help you manage you blood pressure, cholesterol levels and weight. For example, eat fewer fatty cuts of meat and high-fat dairy products. Increase your consumption of high fiber foods like fresh fruit, vegetables, whole grains and breads. Season your food with onion, garlic or herbs rather than salt. It also helps to limit your use of butter and margarine.
Outlook
Talk to your doctor before you start an exercise routine or make changes to your diet. He can help you come up with a dietary and lifestyle plan that is tailored for your specific needs.
