How can I live a heart-healthy lifestyle?

Here are some tips for living a heart-healthy lifestyle:

• Get at least 30 minutes of physical activity most days of the week. Remember, physical activity does not necessarily mean intense exercise. Getting your heart pumping while walking your dog, mowing your lawn or mopping the floor is good for your heart too. If you've been inactive for a long time, are overweight or have other health problems, see your doctor before beginning a physical activity program.
• Cut back on saturated and trans fats, cholesterol, added sugars and salt. Foods high in cholesterol include things like shellfish, "organ" meats (like liver) and whole milk. Make reading food labels a habit. Added sugars in food may be identified on food labels as sucrose, glucose or fructose.
• Maintain a healthy body weight by balancing the amount of calories you take in from food and beverages with the amount of calories you burn. Eating smaller portions at each meal is a good way to begin lowering your daily calorie intake.

Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables.

Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure.

Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person's excess body fat.

Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. Adults should get at least 150 minutes of moderate aerobic physical activity each week, and perform muscle strengthening activities, using all major muscle groups, on two or more days per week.

Don't smoke. Cigarette smoking greatly increases your risk for heart disease. So, if you don't smoke, don't start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit.

Limit alcohol use. Avoid drinking too much alcohol, which causes high blood pressure.

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