Support for heart health -
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.
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Request Appointment. Strategies to prevent heart disease. Products and services. Strategies to prevent heart disease You can help prevent heart disease by following a heart-healthy lifestyle. 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 Know your risk for heart disease. 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. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
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Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
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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?
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