Having a healthy heart is one of the keys to staying in good health overall. According to the U.S. Centers for Disease Control and Prevention, heart disease is the No. 1 cause of death in the United States and doesn't discriminate based on any demographic factor. Heart disease can strike at almost any age and affect people of various backgrounds and ethnicity. There are some basic checklist items you should stay on top of to make sure you have a healthy heart.
Smoking
First on your checklist should be making sure you are not smoking. Smoking can cause cancer, but it can also have an incredibly negative impact on your heart. Smokers are at higher risk for developing what is called atherosclerosis, a buildup of fatty substance in the arteries that can lead to heart attack.
Blood Pressure
Next on your checklist should be monitoring your blood pressure. According to the American Heart Association, about 33 percent of adults have high blood pressure.
Monitoring your blood pressure is key because it can be an indication of problems going on within your body. High blood pressure sometimes signals a weakening of your arteries or even a blockage somewhere in your circulatory system. Both of these conditions can make it harder for your heart to pump blood to your system.
The American Heart Association recommends optimal blood pressure levels of less than 120 systolic and 80 diastolic.
Cholesterol
Next on your checklist for a healthy heart should be monitoring your cholesterol levels. There are two main types of cholesterol levels. LDL is commonly referred to as "bad" cholesterol. Too much LDL cholesterol can lead to a substance called "plaque" building up on the walls of your arteries, which can lead to blockages and even a heart attack. HDL (or "good" cholesterol) helps clean out your arteries and can be increased by regular exercise.
Most heart health experts recommend keeping your overall cholesterol levels below 200 mg/dL. Anything above that can be an indication of poor heart health.
Blood Sugar
Another indication of heart health is your blood sugar level. Sugar in the blood is good, as it helps your body perform all sorts of chemical processes on a daily basis, but too much sugar can also interfere with these processes and lead to Type 2 diabetes. Those with diabetes are at a greater risk for heart disease.
The American Heart Association recommends meeting with your doctor and getting your blood sugar checked regularly to monitor the level of sugar in your blood.
Diet and Exercise
People who eat a balanced, healthy diet and get regular exercise are at a lower risk for heart disease. According to the American Heart Association, performing some sort of moderate physical exercise 30 minutes a day can reduce your risk for heart disease.
Your heart wants to be healthy, but you have to give it the tools and exercise it needs to maintain itself. Cardiovascular exercise is especially important. This is simply getting your heart pumping through activities like walking, running or sports--anything that gets your heart beating faster. Exercising your heart is just as important as exercising your body overall.
Limiting the amount of saturated fat in your diet can be another key to giving you a healthy heart. Saturated fat is often also loaded with lots of cholesterol. Try to eat natural, fresh foods that make it easy for your body to process and digest.
