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Making Your Lifestyle Heart-Healthy


Making Your Lifestyle 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

Photo of a woman looking at the camera and smiling. She is eating a green salad.

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 2-1/2 to 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 percent 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 and 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 two drinks a day if you're a man, one if you're a woman.

  • Limit your salt and sodium intake to 2,400 mg per day. In November 2013, the American Heart Association changed its previous sodium intake recommendations and identified 2,400 mg of sodium per day as the target intake for all Americans.

  • Get the equivalent of 3 cups of fat-free or low-fat milk or dairy products (or soy, rice, or almond milk for people who are lactose-intolerant) every day. Milk and milk alternatives must have 130 calories or less per 8 fluid oz. 

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 an average of 40 minutes of moderate to vigorous exercise 3 to 4 days of the week.

  • Do weight training and stretching exercises several times a week.

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.

  • Ask your doctor for information about cessation aids, such as a nicotine patch or inhaler and a counseling or support program.

Learn to relax

Chronic 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 your outlook on 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.

Monitor your health

Be proactive when it comes to your heart's health. To do so, work with your health care provider to reduce your heart disease risk by following up with him or her for treatment for high blood pressure and cholesterol levels.