Get Active: You don’t have to join a gym or run in a 5K. Start small by incorporating physical activity into your daily routine more and more: Take the stairs instead of the elevator, park at the farthest end of the parking lot or use your lunch break to take a quick walk. For a healthy heart, aim for at least 2 ½ hours of moderate physical activity each week.
Control Cholesterol: Cholesterol isn’t all bad. In fact, it plays an important role in keeping us healthy. There are two types: the “good” kind [HDL] and the “bad” kind [LDL]. High levels of bad cholesterol can clog your arteries, increasing your risk of heart attack and stroke. Regular physical activity, limiting saturated fat by limiting red meats and choosing low-fat dairy, and including healthier fats such as certain vegetable oils can help adults who need to lower LDL cholesterol levels.
Eat Better: Eating the right foods can help you control your weight, blood pressure, blood sugar and cholesterol. Follow a dietary pattern that includes fruits, vegetables, whole grains, and other healthy choices. Penny Kris-Etherton, Ph.D., R.D., a nutritionist at Penn State University who herself uses Life’s Simple 7 says, “It’s important to choose fruits and vegetables over empty-calorie foods.”
Manage Blood Pressure: About 33 percent of American adults has high blood pressure — yet about 14% of adults 60 years and older don’t even know they have it. That’s because high blood pressure, “the silent killer,” has no symptoms. Keeping your blood pressure in a healthy range starts with eating a heart-healthy diet. Other important factors are exercising regularly; maintaining a healthy weight; limiting salt and alcohol; and taking medication prescribed by your doctor.
Maintain a Healthy Weight: Overweight and obesity are risk factors for cardiovascular disease. In the US, 69% of adults are either overweight or obese. Higher body mass index (BMI) is associated with higher risk of type 2 diabetes and obesity is a strong predictor of sleep disordered breathing. For overweight or obese adults with other cardiovascular risk factors (such as high blood pressure), maintaining a weight loss of 3-5% of body weight can produce clinically meaningful results.
Reduce Blood Sugar: Diabetes is a risk factor for cardiovascular disease. Heart disease death rates among adults with diabetes are 2 to 4 times higher than adults without diabetes. You can minimize the impact of diabetes on your body — and even prevent or delay the onset of diabetes — by eating right, controlling your weight, exercising and taking medication prescribed your doctor. In some cases, lifestyle changes result in less need for medication.
Stop Smoking: It’s time to kick the habit. Going smoke-free can help reduce risk of heart disease and stroke, but also cancer and chronic lung disease. The payoff is almost immediate. Quit smokingand you’ll lower your excess risk of developing heart disease and stroke within only a few years. [Source: American Heart Association]