Seven Simple Steps to Heart Health
Any person can make small changes. These simple steps are not expensive, and even modest improvements will make a big difference. Start with one or two to move towards a long, productive, healthy life!
- GET ACTIVE—The American Heart Assn. suggests 150 minutes of moderate or 75 minutes of vigorous exercise per week. The simplest, positive change is to start walking. It's great exercise that's enjoyable, easy, social, and free.
- CONTROL CHOLESTEROL—Cholesterol comes from 2 sources– your body and food. LDL (bad cholesterol) is produced naturally in our bodies but if we have inherited genes that cause us to make too much, then eating saturated or trans fatty-rich food and dietary cholesterol increases that amount much more. It's important for everyone to know their cholesterol level. A level of 200 or higher is cause to take action. Diet, lifestyle, and medication changes can help manage cholesterol.
- EAT BETTER—A healthy diet and lifestyle are the best weapons to fight cardiovascular disease. Vegetables and fruits are high in vitamins, minerals and fiber but low in calories. Unrefined whole grain foods contain fiber that can help lower cholesterol and help you to feel full longer. Eat fish at least twice per week and lean meats and poultry prepared without added fats. Select fat-free, low-fat, or 1%-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils. Choose and prepare foods with little or no added salt.
- MANAGE BLOOD PRESSURE—Hypertension (high blood pressure) is the single most significant risk factor for heart disease. Yet it has no symptoms and of the 1 in 3 adults who have it, 21% don’t even know that they do have it. It is manageable—eat a healthy diet, reduce salt intake, enjoy regular physical activity, maintain healthy weight, manage stress, limit alcohol, and avoid tobacco smoke. Medications are available.
- LOSE WEIGHT—Obesity is recognized as major, independent risk factor for heart disease.
- REDUCE BLOOD SUGAR—Most of the food we eat is turned into glucose, or sugar, for our bodies to use as energy. The pancreas makes a hormone, insulin, to help glucose get into the bodies' cells. Your body can get resistant to the insulin or stop producing altogether. This is called diabetes, one of the 6 major controllable risk factors for cardiovascular disease. It is treatable but even under control, it greatly increases risks of heart disease and stroke.
- STOP SMOKING—Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. In addition, it decreases HDL (good cholesterol). If you also have a family history of heart disease, your risks are even greater. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm.
Life’s Simple 7 Action Plan, American Heart Association, January 10, 2011