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Take Control of Your Heart Health!
You can help prevent heart disease by following a heart-healthy lifestyle.
By Mayo Clinic Staff
Heart disease is a leading cause of death. You can't change some risk factors for it, such as family history, sex at birth or age. But you can take plenty of other steps to lower your risk of heart disease.
Get started with these eight tips to boost your heart health:
1. Don't smoke or use tobacco
One of the best things you can do for your heart is to stop smoking or using smokeless tobacco.
2. Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart. These include high blood pressure, high cholesterol and type 2 diabetes.
3. Eat a heart-healthy diet
A healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes:
· Vegetables and fruits.
· Beans or other legumes.
· Lean meats and fish.
· Low-fat or fat-free dairy foods.
· Whole grains.
· Healthy fats such as olive oil and avocado.
4. Maintain a healthy weight
Being overweight — especially around the middle of the body — raises the risk of heart disease. Extra weight can lead to conditions that raise the chances of getting heart disease. These conditions include high blood pressure, high cholesterol and type 2 diabetes.
5. Get quality sleep
People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.
Most adults need at least seven hours of sleep each night.
6. Manage stress
Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease.
7. Get regular health screening tests
High blood pressure and high cholesterol can damage the heart and blood vessels. But if you don't get checked for these conditions, you likely won't know whether you have them. Regular screening tests can tell you what your numbers are and whether you need to take action.
· Blood pressure.
· Cholesterol levels.
· Type 2 diabetes screening
If you have a condition such as high cholesterol, high blood pressure or diabetes, talk with your health care team. Your doctor may prescribe medicines and recommend lifestyle changes. Make sure to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan.
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