Mar 4, 2020 15 Easy Steps to Make Your Life Heart-Healthy

The millions of Americans diagnosed with heart and cardiovascular diseases can benefit from making healthy choices in their day-to-day lives.

Follow a healthy diet

Eating a nutritious diet is a proven way to reduce the risk for heart disease. These are the elements of a heart-healthy diet (amounts listed are for adults):

  • Eat 2 cups fresh fruits and 2.5-3 cups vegetables every day.
  • Limit saturated and trans fats by using olive oil or other vegetable oils instead of butter or margarine. Remember also to limit the total fat
  • Intake to less than 30% of your daily calories.
  • Eat more chicken and fish and less red meat.
  • Eat 6 to 8 ounces of grains, of which at least half should be from whole-grain bread or cereal.
  • Limit or eliminate fast foods, which are often loaded with salt, sugar and fats.
  • If you drink alcohol, do so moderately. That means no more than 2 drinks a day if you’re a man, 1 if you’re a woman.
  • Limit your salt and sodium intake to 2,400 mg per day.

Exercise more

Regular exercise keeps your heart and the rest of your body in shape.These are ways to add more activity to your life:

  • Check with your doctor before starting an exercise program if you’ve been sedentary and/or have a chronic disease.
  • Start slowly and increase your activity gradually to at least 30 minutes, 5 days a week.
  • Do weight training and stretching exercises several times a week.
  • If you are mostly sedentary at work, make sure to get up once every hour and take a short walk, either around the office, or up and down a few flights of steps.

Stop Smoking

Smoking is a major risk factor for heart disease. Here's how to live smoke-free:

  • Decide to quit and set a quit date. Try again if you fail. Successful quitters often tried many times before they were able to quit.

Learn to relax

Constant anger and stress can damage your heart.Try these suggestions to better cope with life's pressures:

  • Try to be positive instead of negative in all aspects of life.
  • Take 15 to 20 minutes a day to sit quietly and breathe deeply.
  • Take time for yourself each day. Read a book, listen to music or enjoy a hobby.

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