What's still the #1 cause of death in the U.S.? It is coronary heart disease according to the American Heart Association.
But to lower your chances of getting heart disease, there are a number of risk factors, which are completely in your control. The American Heart Association suggests a few strategies that can greatly reduce your risk.
1. Eat Well.Healthy eating habits help you control your cholesterol, blood pressure and blood sugar levels, and maintain a healthy weight. How to do it? Eat nutrient-rich foods packed with vitamins, minerals and fiber and low in calories. Focus on vegetables, fruits, whole-grain and high-fiber foods, fish, lean protein and fat-free or low-fat dairy products.
2. Cut the cholesterol.Pay special attention to your intake of saturated fat, trans fat and cholesterol. Fat can lodge in arteries, triggering a heart attack or stroke.
3. Get Moving.Being physically active helps keep your blood pressure, cholesterol and weight under control. Try to get to a level where you're doing 30 minutes of activity 5 days a week. Do 10-15 minutes to start and gradually increase your time. Walking is terrific exercise.
4. Watch Your Weight.Forget the fad diets and "miracle" weight-loss pills. To lose weight that will stay off, focus on three things:
- Good nutrition: Foods with more vitamins and fiber and less saturated and no trans fats
- Cutting calories: Hey, even the right foods can be bad for you if you consume too much
- Staying active: 30 minutes or more, at least 5 days a week
5. Stop Stress, Limit Alcohol. Eliminate sources of stress or find ways to deal with them calmly and with confidence. Curb your consumption of alcohol.
Always consult your doctor before beginning an exercise or diet program.
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