Heart-Smart Moves to Make Each Day

When people greet each other, they don't usually say, "How's your heart doing today?" But considering that heart disease has exploded in America as the No. 1 killer of men and women, your heart health is a topic worth talking about. Not only that, it's worth doing something about.

Simple Steps, Hearty Advantages
Small changes over time are far more beneficial than drastic changes you abandon.

Walk every day. Make time for exercise, whether it's spending 30 to 60 minutes at the gym or pool, or simply doing housework or walking across a parking lot. Regular exercise helps prevent heart disease by increasing blood flow to your heart and strengthening your heart's contractions.

Quit smoking. The chemicals in tobacco smoke can damage your heart and blood vessels, and the nicotine in cigarette smoke makes your heart work harder. If you quit smoking, your heart disease risk drops dramatically within just one year.

Cook smart. Get creative in the kitchen with lean meats, whole grains and fiber-rich foods. Preparation and seasoning are key – bake foods instead of frying, cook with unsaturated vegetable oils and use herbs and spices in place of butter and sauces. A diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart.

Watch your waistline. Controlling your weight with exercise and a healthful diet may reduce your chances of developing other conditions that put a strain on the heart, such as high blood pressure, high cholesterol and diabetes.

Get regular health screenings. High blood pressure and high cholesterol can put additional strain on your heart. Adults should get blood pressure screenings at least every two years and blood cholesterol testing at least every five years.