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Heart disease prevention -

Even if you're not a smoker, be sure to stay away from secondhand smoke. Chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke lowers the oxygen in the blood, which raises blood pressure and heart rate. That's because the heart has to work harder to supply enough oxygen to the body and brain.

There's good news though. The risk of heart disease starts to drop in as little as a day after quitting. After a year without cigarettes, the risk of heart disease drops to about half that of a smoker. No matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart. These include high blood pressure, high cholesterol and type 2 diabetes.

If you haven't been active for a while, you may need to slowly work your way up to these goals. But in general, you should aim for at least:. Even shorter bouts of activity offer heart benefits. So if you can't meet those guidelines, don't give up. Just five minutes of moving can help.

Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise hard to benefit. But you can see bigger benefits if you boost the intensity, length and frequency of your workouts.

A healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes:. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension DASH eating plan and the Mediterranean diet.

Being overweight — especially around the middle of the body — raises the risk of heart disease. Extra weight can lead to conditions that raise the chances of getting heart disease. These conditions include high blood pressure, high cholesterol and type 2 diabetes.

The body mass index BMI uses height and weight to find out whether a person is overweight or obese. A BMI of 25 or higher is considered overweight. In general, it's linked with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.

Waist circumference also can be a useful tool to measure how much belly fat you have. The risk of heart disease is higher if the waist measurement is greater than:. Even a small weight loss can be good for you. It can lower blood sugar, also called glucose.

And it can cut the risk of type 2 diabetes. Losing even more helps lower blood pressure and blood cholesterol levels. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need at least seven hours of sleep each night. Children usually need more. So make sure you get enough rest.

Set a sleep schedule and stick to it. To do that, go to bed and wake up at the same times each day. Keep your bedroom dark and quiet too, so it's easier to sleep.

Talk to a member of your health care team if you feel like you get enough sleep but you're still tired throughout the day. Ask if you need to be evaluated for obstructive sleep apnea.

It's a condition that can raise your risk of heart disease. Symptoms of obstructive sleep apnea include loud snoring, stopping breathing for short times during sleep and waking up gasping for air.

Treatment for obstructive sleep apnea may involve losing weight if you're overweight. It also might involve using a device that keeps your airway open while you sleep. This is called a continuous positive airway pressure CPAP device. Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease.

Some people also cope with stress in unhealthy ways. For example, they may overeat, drink or smoke. You can boost your health by finding other ways to manage stress. Healthy tactics include physical activity, relaxation exercises, mindfulness, yoga and meditation.

If stress becomes overwhelming, get a health care checkup. Ongoing stress may be linked with mental health conditions such as anxiety and depression.

These conditions also are tied to heart disease risk factors, including higher blood pressure and less blow flow to the heart.

If you think you might have depression or anxiety, it's important to get treatment. High blood pressure and high cholesterol can damage the heart and blood vessels.

But if you don't get checked for these conditions, you likely won't know whether you have them. Regular screening tests can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings usually start in childhood. Starting at age 18, blood pressure should be measured at least once every two years. This checks for high blood pressure as a risk factor for heart disease and stroke. If you're between 18 and 39 and have risk factors for high blood pressure, you'll likely be screened once a year.

People age 40 and older also are given a blood pressure test yearly. If you have a condition such as high cholesterol, high blood pressure or diabetes, talk with your health care team.

Your doctor may prescribe medicines and recommend lifestyle changes. Make sure to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan. Certain infections may lead to heart problems.

For instance, gum disease may be a risk factor for heart and blood vessel diseases. So brush and floss daily.

Get regular dental checkups too. Other illnesses caused by infections can make existing heart problems worse. Vaccines help protect against infectious diseases. So stay up to date on the following shots:. There is a problem with information submitted for this request.

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Request Appointment. Strategies to prevent heart disease. Products and services. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough.

Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:. It's also important to keep track of the number of servings you eat.

Some things to keep in mind:. Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease.

Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it.

Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:. Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats.

Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet.

When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed.

Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people.

You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal. Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein.

Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk. Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake. Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet.

The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions.

Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains.

Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night.

This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then.

A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan.

If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable.

With planning and a few simple substitutions, you can eat with your heart in mind. There is a problem with information submitted for this request.

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Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Heart-healthy diet: 8 steps to prevent heart disease. Products and services. Heart-healthy diet: 8 steps to prevent heart disease Ready to start your heart-healthy diet?

Heqrt steps today to lower your risk of heart disease. Heart disease prevention age Heart disease prevention family history also affect Haert risk for heart disease. Risease risk is higher if:. This is the most common type of heart disease. When someone has CHD, the coronary arteries tubes that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.

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How Fasting and Diet can Prevent Heart Disease Especially for High Risk Patients like South Asians

Heart disease prevention -

We know it's tough. But it's tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit.

We're here to help if you need it. Find plans, tips and tools to help you quit. A healthy diet is one of the best weapons you have to fight heart disease. The food you eat and the amount can affect other controllable risk factors: cholesterol, blood pressure, glucose levels and weight.

Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Choose a healthy diet high in vegetables, fruits and whole grains. Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts.

And limit your intake of saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium.

To maintain a healthy weight, coordinate your diet with your physical activity level so you're using up as many calories as you take in. You've got to reduce your intake of saturated fat, avoid trans fat and get moving.

If diet and physical activity alone don't get those numbers down, then medication may be the key. High blood pressure is a major risk factor for stroke. Shake that salt habit, take your medications and get moving.

Those numbers need to get down and stay down. Sit less and move more. Try to be physically active every day. Research has shown that at least minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level.

And something IS better than nothing. If you're inactive now, start out slow. Even a few minutes at a time may offer some health benefits. Eating too many calories and getting too little physical activity can increase your risk of becoming overweight or obese.

Many people have a hard time losing weight. Weight loss can help improve high blood pressure and cholesterol. It also can help control diabetes. Good nutrition, controlling calorie intake and being physically active can help you reach and maintain a healthy weight. Learn more about weight management.

Diabetes is a chronic lifelong condition. Even when blood glucose levels are kept under control, diabetes greatly increases the risk of heart attack and stroke. If you have diabetes, regular medical checkups are critical to help keep blood sugar under control.

Work with your health care team to develop healthy eating habits, control your weight and get regular physical activity. You also may need medicines to help control your blood sugar or insulin levels.

The amount and quality of sleep you get can influence your eating habits, mood, memory, internal organs and more. Too much or too little can be harmful. Adults should aim for an average of 7 to 9 hours a night.

You can improve the quality of your sleep by being physically active during the day, establishing a bedtime routine, keeping your electronic devices out of the bedroom.

Learn about healthy sleep. Stress may contribute to poor health behaviors, such as smoking or smoking more, overeating and not being physically active. And chronic stress may lead to high blood pressure.

All of these factors can increase your risk for heart disease and stroke. Find healthy ways to manage stress, such as exercising regularly, making time for friends and family, and practicing relaxation techniques.

Get stress management tips and tools. Drinking too much alcohol can raise blood pressure, increase cardiomyopathy, stroke, cancer and other diseases. It can contribute to high triglycerides and produce irregular heartbeats.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

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This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Heart-healthy diet: 8 steps to prevent heart disease. Products and services. Heart-healthy diet: 8 steps to prevent heart disease Ready to start your heart-healthy diet? Here are eight tips to get you started. By Mayo Clinic Staff. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. How to avoid portion size pitfalls to help manage your weight.

Centers for Disease Control and Prevention. Accessed Feb. Department of Health and Human Services and U.

Department of Agriculture. Accessed Jan. How to use fruits and vegetables to help manage your weight. Flaxseed and flax oil.

National Center for Complementary and Integrative Health. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials. Pharmacological Research. Natural Medicines. Sea salt vs.

table salt. American Heart Association. Zeratsky KA expert opinion. Mayo Clinic. The skinny on fats. How much sodium should I eat per day?

Healthy diet adult. FDA extends compliance date for certain uses of partially hydrogenated oils in food; denies petition for certain uses of PHOs.

Food and Drug Administration. Products and Services Blood Pressure Monitors at Mayo Clinic Store A Book: Live Younger Longer A Book: Future Care. See also Angina Atkins Diet Automated external defibrillators: Do you need an AED?

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Heart disease prevention Clinic offers appointments in Diseaxe, Florida and Minnesota and at Mayo Clinic Health Heart disease prevention locations. Dissease can idsease prevent Chamomile Plant Care disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart. Heart disease is a leading cause of death. You can't change some risk factors for it, such as family history, sex at birth or age. How can you preveention a longer, healthier life? Heart disease prevention they preevention help you Heart disease prevention a powerful prevention plan with Fair trade coffee beans health care team prebention, nurses, pharmacists, registered dietitians, and other professionals. Certain factors can increase your risk, such as smoking, kidney disease or a family history of early heart disease. Knowing your risk factors can help you and your health care team decide on the best treatment plan for you. Many risk factors can be improved with lifestyle changes.