What can I do in my daily life to lower my risk of heart disease?

Even when you have several risk factors for heart disease, there are things you can do to improve your chances of avoiding it. You know you should eat healthy, exercise, and quit smoking. Here are some other steps you can take:

1. Go for regular checkups: At least once a year, get a physical to make sure you haven’t developed any conditions that would put you at risk for heart disease, and to make sure you are controlling any conditions you already have.
2. Keep tabs on your blood pressure and cholesterol: If you’re getting regular checkups, your doctor can help you track this, but you can also use a home blood pressure device or a blood pressure machine in a pharmacy. Your pharmacist can also check your blood pressure.
3. Manage your diabetes: If you have diabetes, make sure you’re closely watching your blood sugar levels, eating well, and exercising.
4. Don’t skip your medications: If you’re taking medications for blood pressure, cholesterol, or diabetes, take them as directed. If you’re having unpleasant side effects, don’t stop taking them. Instead, ask about other options.

What tools can help me keep an eye on my heart health at home?

If you’re looking to keep close tabs on your blood pressure, weight, or amount of exercise, there are some tools that can help motivate you and track your progress. Here are a few you might consider:

1. Blood pressure monitor: This can help you track your blood pressure on your own. Look for an automatic, cuff-style, upper-arm monitor. Just make sure the cuff fits your arm before you buy it.
   Take your blood pressure twice in the morning and twice in the evening for at least 3 days to get an average reading.

1. Heart rate monitor: These devices tell you how hard your heart is working when you do physical activity.

While many people think these are just for athletes, they can help anyone track and improve their fitness level. It can also help you avoid overdoing it.

Talk to your doctor before you start an exercise program. Your doctor can also tell you what your target heart rate should be. To get the most benefit on the heart from the exercise you are doing.

1. Pedometer: One of the best ways to increase your activity level is to become aware of how much you move during the day, then challenge yourself to do more. A pedometer can help you do just that. For example, every 2 weeks, you might try to take 500 more steps a day. Aim for at least 10,000 steps a day.

1. Activity tracker: If you want something a little more high-tech than a pedometer, you might consider an activity tracker. There are dozens on the market, including some that you clip on your hip or wear as a wristband. Most track steps, distance, length of activity, and calorie burn. Some even go the extra mile and track your sleep, measure your heart rate, and act as a food diary. Most sync with computers and smartphones and offer online dashboards. And some have forums and support groups online. Be careful, as they are not all 100% accurate, but they can certainly help guide you in your pursuit of getting healthy!

1. Smartphone app: Don’t feel like investing in a pedometer or activity tracker? Then download an app onto your smartphone. There are dozens of apps that can help you count calories and track your steps, blood pressure, and weight. With some you can earn badges or points for reaching your activity goals or connect with friends for support.

1. Scale: People who weigh themselves just once a week tend to be more successful at taking off extra pounds, so investing in a scale could help you reach your weight loss goals. Follow these tips: Weigh yourself on the same day, at the same time of day, on the same scale every week.

1. Cholesterol home test kit: These kits, which you can buy at a pharmacy or medical supply store, allow you to test your cholesterol between doctor visits. You can have the results in a matter of minutes instead of waiting days for results from your doctor. There are electronic and manual versions. If you plan to test your cholesterol often, consider an electronic kit, which will display and store your readings.

Eating for Your Heart

How can I eat for better heart health?

You don’t have to do a dramatic overhaul to your diet to see improvements to your weight, blood pressure, and cholesterol. Making small changes can be just as effective in lowering your risk of heart disease and may be easier to stick with for the long term.

You may want to follow a formal diet so you know exactly what to eat, or you might prefer having some general guidelines to keep in mind. Either way, a heart-healthy diet should include these principles:

1. Stay within a reasonable daily calorie limit. Your diet shouldn’t cut out entire groups of foods or leave you hungry all the time. Prepackaged meals (single portions of balanced, calorie-controlled meals) may be an option for you.

1. Use proper serving sizes. Consider getting a food scale so you can measure or weigh your food until you can learn to judge portions on your own. If you don’t want to use a scale, you can find portion size guides online.

1. Cut back on:
   • Red meat.
   • Sugary foods and drinks. Try foods made with low- or no-calorie sweeteners, like sucralose, stevia, and aspartame instead of sugar.
   • Saturated and trans fats. Use healthier oils and sprays like olive or canola.
   • Sodium. Limit yourself to 2,300 milligrams (approximately one teaspoon a day) or less daily; 1,500 milligrams a day should be the max if you want to lower blood pressure. Talk to your doctor about whether you should use a salt substitute.
   • Processed foods or canned foods.

1. Eat a variety of food that includes:
   • Fruits and vegetables, especially those that are high in potassium, like bananas, raisins, and oranges (7-9 servings every day)
   • Whole grains (6-8 servings a day)
   • Low-fat dairy (2-3 servings a day)
   • Fish and lean meats prepared without skin or added fats (up to 6 ounces a day)

1. Get plenty of fiber. A fiber-rich diet has been linked to a lower risk of heart disease and diabetes as well as lower blood pressure, lower bad cholesterol, lower blood sugar, and a healthy weight. Most adults need 20-30 grams a day. Great sources are whole fruits and vegetables, whole grains, and beans. If you can’t get enough from food, a fiber supplement might help. Check with your doctor about the type you should try.

Are there supplements that I can take to improve my heart health?

Omega-3 fatty acid, which is found mainly in fish, may help lower blood pressure and triglycerides, lowering your risk of heart disease. It’s best to get omega-3s from food, so you should aim to eat fatty fish, like salmon, mackerel, and trout, at least twice a week.

When you aren’t getting enough omega-3s from food, a supplement may help. If you have heart disease or high triglycerides, talk to your doctor first. You may need larger doses or prescription-strength omega-3s.

Don’t take more than 3 grams of omega-3 fatty acids per day unless your doctor tells you to. Taking too much can cause bleeding in some people. If you have a bleeding condition or take medicines that increase bleeding, such as blood thinners or pain relievers, talk to your doctor before taking omega-3s.

Should I take aspirin to help protect my heart?

Aspirin helps thin the blood and prevents clots from forming. Taking a low-dose aspirin daily may help prevent a heart attack if you’re at high risk for having one or you’ve had one in the past. Talk to your doctor about whether aspirin therapy is right for you.

You should not take aspirin if you:

• • Have an allergy to aspirin
  • Are having any medical or dental surgeries or procedures
  • Are at risk of stomach or intestinal bleeding or a hemorrhagic stroke (caused by ruptured blood vessels)
  • Drink alcohol regularly