The Office Nutritional tips for athletes Prioditize Prevention and Health Prioritize your heart health ODPHP cannot attest to the hdart of a non-federal website. At Vanguard Medical Group, our board-certified cardiologist, Manish V. Regular physical activity—such as brisk walking, jogging, swimming or cycling—is also important in maintaining a healthy heart.

Prioritize your heart health -

Additionally, some people don't have access to heart-healthy foods and others don't have the opportunity to see a doctor and get insights about their current health status. For the most part, the average person can significantly reduce their risk of heart disease with simple lifestyle changes, like the nine steps detailed here.

Health tips don't end here. Check out tips to help you quit drinking alcohol , a dietary supplement that doubles as a sleep aid and the best food for lowering blood pressure. Decades of research support cardiovascular exercise as a first defense against heart disease.

Walking is an easy, simple way to get cardio exercise in, and you can do it pretty much anywhere outdoors or indoors with a treadmill.

Studies show that walking can prevent heart disease risk despite being a less intense modality than other forms of cardio exercise, such as hiking, jogging or cycling. Plus, research suggests that more people stick to a walking plan over time versus other types of exercise, which makes walking more effective in the long run no exercise is effective if you don't keep it up.

You can always make your walk more intense if you want to improve your health even further. Related : Best Treadmill for Most research on heart health and exercise has focused on aerobic exercise like walking.

An emerging body of research points to resistance training as another way to reduce your risk of heart disease. According to Johns Hopkins Medicine , this profound effect probably has something to do with the way weightlifting changes your body composition. Lifting weights helps you build muscle and lose fat.

Excess body fat is a major risk factor for heart disease , so any exercise that helps you reduce body fat is helpful.

You don't need a gym or fancy equipment to start strength training. Bodyweight exercises , such as air squats, push-ups and lunges, provide the same strengthening benefits at home.

Many delicious foods have a direct link to improved heart health. In general, a diet rich in whole grains, fruit, vegetables, lean protein and healthy fats from nuts, seeds, fish and oils promotes heart health.

If you don't have access to fresh produce, frozen and canned fruits and veggies work just as well just be mindful of salt intake when eating canned foods. On the flip side, several foods have direct links to heart disease.

To reduce your risk of heart disease, limit high-fat and high-sugar foods such as potato chips and store-bought desserts. Highly processed foods, including most fast food, processed meats think hot dogs and cured meats and boxed snacks like Twinkies and crackers, also contain ingredients harmful to your heart.

Specifically, look out for trans fats hydrogenated oils and high-fructose corn syrup, two common key ingredients that aren't great for your heart. Trans fats increase "bad" cholesterol and triglycerides in your blood, while high-fructose corn syrup is a driver of several heart disease risk factors and comorbidities.

For example, if you weigh pounds, that would mean losing 10 to 20 pounds. Find out how to control your weight. Call QUIT-NOW for free support and to set up your plan for quitting. Get more information about quitting smoking.

Avoiding secondhand smoke is important, too — so keep your home smoke-free. If you have guests who smoke, ask them to smoke outside. Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure.

Deep breathing and meditation are good ways to relax and manage stress. Get more ideas for how to manage stress. This content on heart disease was adapted from materials from the National Heart, Lung, and Blood Institute.

Reviewed by: Paula T. Einhorn, M. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Keep Your Heart Healthy.

Health Conditions Keep Your Heart Healthy. The Basics Take Action. What Is Heart Disease? Take Action. Take Action Signs of a Heart Attack What is a heart attack? When to Call Call right away if you or someone else has signs of a heart attack.

Know Your Numbers Take steps today to lower your risk for heart disease. Control your cholesterol and blood pressure. Get your cholesterol checked. Get your blood pressure checked. Ask your doctor about taking aspirin every day.

Considering cardiovascular disease remains the No. The good news is that you can take action in your daily habits to prevent heart disease. Even if cardiovascular disease runs in your family, a healthy lifestyle is likely more impactful than inherited risk. Here are five steps you can take to support your heart health right now.

Prevention and management of conditions like hypertension, high cholesterol, diabetes and weight concerns is key to preventing heart disease.

Regular checkups with your physician and knowing your lab and blood pressure numbers can help you manage potential contributors that increase risk for heart disease.

Consuming foods rich in potassium can help support healthy blood flow and blood pressure management. You can boost your intake of potassium with fruit, vegetables, beans, nuts and seeds. Some of the best sources of potassium include dark green leafy vegetables, oranges, tomatoes, sweet potatoes, avocados and bananas to name a few.

Include these foods every day.

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