What can I do to prevent heart disease?
There are many steps you can take to keep your heart healthy. tips and tricks
Older Women Play Hula Hoop Try to be more physically active. Talk to your doctor about the types of activities that would be best for you. If possible, try to get at least 150 minutes of physical activity each week, keeping in mind that a little activity is best every day. You do not have to do the entire activity at once.
Begin by doing activities that you enjoy, such as brisk walking, dancing, bowling, riding a bike, or gardening. Avoid sitting for several hours every day.
If you smoke, stop it. Smoking is the leading cause of preventable death. Smoking increases damage to the artery walls. It is never too late to reap the benefits of quitting smoking. Quitting smoking, even later in life, can lower your risk of heart disease, stroke, and cancer over time.
Eat a heart-healthy diet. Choose foods that are low in trans fat and saturated fat, added sugars, and salt. As we age, we become more sensitive to salt, which can cause swelling in the legs and feet. Eat plenty of fruits, vegetables, and foods high in fiber, such as those made with whole grains. Learn more about healthy eating on the NIA site. You can also find information on the DASH (Dietary Approaches to Stop Hypertension) eating plan and the US Department of Agriculture Eating Patterns.
Maintain a healthy weight. Balancing the calories you eat and drink with the calories you burn through physical activity helps you maintain a healthy weight. Some ways to maintain a healthy weight include limiting portion sizes and staying physically active. Learn more about maintaining a healthy weight by visiting the NIA site (currently available in English only).
Keep diabetes, high blood pressure, and high cholesterol under control. Follow your doctor's advice for managing these conditions and take medications as directed.
Cholesterol
High levels of cholesterol in the blood can cause plaque to build up in the arteries. Your doctor can measure the level of cholesterol in your blood with a blood test. You must fast overnight or for 8 hours before this blood test. The test will show your overall or total cholesterol level, as well as your LDL ("bad") and HDL ("healthy") cholesterol, and triglycerides (another type of fat in your blood that puts you at risk for Heart problems).
Don't drink a lot of alcohol. Men should have no more than two drinks a day and women only one. One drink is equal to:
One 12-ounce can or bottle of regular beer, ale, or wine soda
An 8- or 9-ounce can or bottle of malt liquor
A 5-ounce glass of red or white wine
A 1.5-ounce shot of distilled liquor such as gin, rum, tequila, vodka, or whiskey
Manage stress. Learn how to manage stress, relax, and cope to improve physical and emotional health. Consider activities such as a stress management program, meditation, physical activity, and discussing problems with friends or family. For more information on stress management techniques, visit the National Center for Complementary and Integrative Health.
Questions to ask your doctor
Ask your doctor questions to learn more about your risk for heart disease and what to do about it. Learn what to do if you are at higher risk for the disease or already have a heart problem.
What is my risk of developing heart disease?
How Much Does My Blood Pressure Measure?
What are my cholesterol levels? (These include total cholesterol, LDL, HDL, and triglycerides.) Make sure your doctor has examined a sample of blood taken while you were fasting to determine cholesterol levels.
Do I need to lose weight to maintain my health?
What is my blood sugar level? Does it mean that I am at risk of developing diabetes?
What other screening tests do I need to find out if I am at risk for heart disease and what should I do to lower my risk?
What can you do to help me quit smoking?
How much physical activity do I need to help protect my heart?
What is a healthy eating plan for my heart?
How do I know if I am having a heart attack? If I think I am having one, what should I do
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