Your lifestyle is your best defense against heart disease and stroke. By following these simple steps you can reduce the modifiable risk factors for heart disease , heart attack and stroke. If you smoke, quit. If someone in your household smokes, encourage them to quit.

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.

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.

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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.

The good news is that it is possible to decrease your risk by making changes in the way you live your life. Even if you have a family history of heart disease, the power of prevention is on your side.

You are in direct control over many things that can influence your heart health. Some people find it easy to adopt a healthy lifestyle. Others will do so only after being diagnosed with a symptom of heart disease, like high blood pressure, or high cholesterol.

Whatever your inspiration, the benefits of a healthy heart are worth the effort. In fact, your entire body will be better for it. Good overall health can also protect you from type 2 diabetes, asthma, joint pain, and other chronic diseases and conditions.

It can even reduce your risk for cancer. Additionally, a healthy lifestyle that includes eating healthy foods and getting regular exercise has been proven to boost your mood.

As you feel that you are gaining control, try adding another, then another. Balance is the key to eating healthy long-term. Your diet should consist mainly of fruits, vegetables, whole grains, nuts, and lean proteins.

Allowing yourself to eat something you crave from time to time is important. So do not feel guilty about treating yourself as a reward for eating healthy. As you choose your vegetables, keep color in mind. A colorful plate with plenty of red, orange, yellow, and dark-green vegetables provides the vitamins and minerals you need.

Cut down on or even eliminate heavily processed foods. Heavily processed foods are the boxed and packaged foods, especially those that are ready to eat think crackers, potato chips, and mac and cheese, even drive-through foods. Also, look for foods low in sodium salt. Remember, canned foods contain a lot of sodium.

Drink water instead of soda and energy drinks. There is an incredible amount of sugar in soda and energy drinks. Drinking water in place of these can significantly impact your health for the better. Aim for drinking at least 8, 8-ounce glasses of water each day. Having obesity or being or overweight is not healthy.

The more weight you gain, the higher your body mass index BMI. Your BMI is a measure of your body fat based on your height and weight. The higher your BMI, the higher your risk for high blood pressure, high cholesterol, and high blood sugar levels.

Having obesity also puts you at risk for breathing problems, gallbladder disease, liver disease, and even cancer. Making healthy food choices in combination with an exercise program is the best way to lose weight. Even a small amount of weight loss can make a big difference in your health. The key is just to get up and move.

Go for a walk. Take the stairs at work. Do some push-ups or sit-ups. The U. Department of Health and Human Services recommends at least 2 hours and 30 minutes of moderate aerobic activity for adults each week plus 2 days of strength training each week.

Children should get at least an hour of activity every day. They should also get more intensive exercise at least 3 days a week that increases their heart rate.

Aerobic exercise has a direct effect on your heart. Your heart is a muscle and exercise strengthens it. A strong heart can more efficiently pump blood to deliver oxygen and nutrients to other parts of your body.

Exercise can lower your risk for developing plaque in your arteries. Plaque is a waxy substance that can clog arteries and reduce blood flow to your heart. If plaque builds up too much, it can even block the artery. This is what causes a heart attack. Every adult should know their blood pressure and cholesterol level.

Beginning at age 18, you should have your blood pressure checked at least every 3 to 5 years. There are often no symptoms associated with high blood pressure. The best way to know for sure is to check. Young adults who are age 20 and older and who smoke or have a family history of heart disease should have regular cholesterol screenings.

Otherwise, women should begin having regular cholesterol checks when they are Men should begin them at age If you have been diagnosed with high blood pressure or high cholesterol, you should also be screened for diabetes.

No new news here. Smoking is bad for you. It causes cancer. It damages your lungs. Smoking increases your risk for heart disease. It damages the lining of your arteries. There are numerous studies that provide evidence that smoking cigarettes is a major cause of coronary heart disease, which leads to heart attacks.

Ask your doctor to recommend a resource. Try to steer clear of secondhand smoke as well. In fact, periodontal disease gum disease has been associated with other health issues, including premature birth, arthritis, and diabetes. It is not clear whether heart disease causes gum disease or vice versa.

Some medical professionals believe the bacteria that cause gum disease spread from the mouth through the body. As they spread, they make inflammation worse. This increased inflammation can trigger or worsen inflammatory conditions like heart disease.

Preventing gum disease can help with your overall health. Regular brushing, flossing, and dental checkups are the best way to keep oral health in check. If you already have gum disease, you should schedule regular cleanings with a periodontist a dentist who specializes in gum disease and oral inflammation.

There is strong evidence that controlling gum disease can help reduce your risk for heart disease. Managing your stress can reduce your risk of heart attack and stroke.

Stress is often associated with high blood pressure. Chronic stress exposes your body to elevated levels of stress hormones, which also is not healthy. Everyone deals with stress differently. The way you react to it can directly impact your health.

There are breathing exercises that can help you process stress. Meditation has also proven to be an effective way to manage stress. Exercise is also a great way to deal with it. Poor ways to react to stress are to smoke, to drink alcohol, or to let it interfere with sleep.

Heart disease is consistently a leading cause of death in the United States. Heart disease often leads to heart attack or stroke.

A heart attack also called a myocardial infarction occurs when blood flow to the heart is blocked. This blockage is caused by a buildup of plaque fat and cholesterol.

During a heart attack, part of the heart muscle is damaged, sometimes destroyed. Heart attacks can be deadly. If you are having a heart attack, the quicker you get medical care, the more likely you are to survive. Treatment for a heart attack varies. Depending on the severity of the attack, your doctor may need to perform surgery.

During surgery, they will attempt to clear or repair the blocked artery. Your doctor may also prescribe medicines to thin your blood and lower blood pressure. A stroke occurs when blood supply to the brain is blocked.

This can happen when a vein is blocked or when it bursts. Over a year, that can translate into a pound weight loss. Have a handful of nuts.

Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes. Sample the fruits of the sea.

Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure. Wash your hands often.

Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions.

These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

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