Staying Heart Healthy

Did you know? Cardiovascular disease (CVD), including heart disease, stroke and high blood pressure, is the No. 1 killer of both men and women in the United States. The good news is that CVD can often be prevented by making healthy lifestyle changes and better choices. Check out these 10 healthy habits you can take to heart:

1. Increase your intake of fruits and vegetables. Eating a diet rich in fruits and vegetables helps give your body the vitamins, minerals, antioxidants and fiber that are needed for a healthy heart. Try to get at least five servings of fruits and vegetables each day.
2. Exercise regularly. Being overweight or obese can increase your risk for CVD; however, regular physical activity can help you maintain or lose weight. For a stronger heart, aim for at least 30 minutes of moderate physical activity every day or on most days of the week.
3. Limit your sodium intake. Eating less sodium may help control high blood pressure. Choose reduced- or low-sodium versions of frozen meals, deli meats, canned vegetables, soups and sauces instead.
4. Cut back on the amount of saturated fat, cholesterol and trans fat in your diet. If these are consumed in high amounts, your risk for heart disease may be increased. It is best to choose low-fat or fat-free dairy products, lean cuts of meat, and poultry without skin.
5. Mind your portions. The Dietary Guidelines for Americans encourage you to enjoy your food, eat less and to avoid oversized portions. A three-ounce serving of meat is the size of a deck of cards, one cup of pasta is the size of a baseball and a teaspoon of butter is the size of one die.
6. Get more fiber. Diets high in fiber are associated with lower LDL (“bad”) cholesterol levels, lower risk of heart disease and healthier weights. Here are some tips to increase your fiber intake: 
   • Choose a whole-grain cereal or oatmeal for breakfast.
   • Eat whole fruits instead of drinking fruit juice.
   • Replace white rice, bread and pasta with whole-grain versions.
   • Choose raw vegetables as snacks instead of chips, crackers or cookies.
   • Include more beans, nuts and seeds in your diet.
7. Eat seafood twice a week. Fatty fish like salmon, mackerel, herring, trout, sardines and albacore tuna are good sources of omega-3 fatty acids, which help promote heart health. Enjoy seafood grilled or baked and choose low-sodium, low-fat seasonings such as herbs, spices and lemon juice for flavor.
8. Limit sweets. You don’t have to ditch all desserts: just keep in mind how often you eat them and how much of them you eat. Fruits are naturally sweet and can be a tasty substitute for high-fat desserts like ice cream, cookies and cake.
9. Quit smoking. According to the American Heart Association, cigarette smoking greatly increases your risk for CVD. If you don't smoke, don't start. If you do smoke, schedule an appointment with your health care provider to help you quit as soon as possible.
10. Manage your stress. Stress may affect behaviors and factors that increase your risk for heart disease. Fight stress with healthy habits such as engaging in daily physical activity, getting enough sleep, talking with family and friends, and getting organized.

Heart Health Calendar

February

• American Heart Month (American Heart Association)

For more resources on heart health, please visit:

• The American Heart Association