1 serving of fruit is approximately 1 medium-sized whole fruit, ¼ cup (about 50 g) of dried fruit, ½ cup (about 60 g) of fresh, frozen, or canned fruit, or 6 fluid ounces (180 mL) of fruit juice. 1 serving of vegetables is 1 cup (about 30 g) of raw, leafy greens, ½ cup (about 80 g) of cooked vegetables, or 6 fluid ounces (180 mL) of vegetable juice. Choose fresh or frozen vegetables rather than canned vegetables. The canned ones tend be have added salt. If you do get canned vegetables, make sure they are marked as low-sodium or low-salt. Likewise, avoid canned or frozen fruit with added sugar or syrup. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you eat dried fruit, check the ingredients to make sure it’s free of sulfites and added sugar, and limit yourself to smaller servings—e. g. , 2 dried apricots or 2 tablespoons (29. 6 ml) (16 g) of dried cranberries. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Try to limit the amount of fried or breaded vegetables you eat, since the frying and breading processes tend to add extra fat and empty calories.
A single serving of whole grains is 1 slice of whole-grain bread, 1 cup (about 40 g) of whole-grain cold cereal, or ½ cup (about 100 g) of cooked whole-grain rice, pasta, or cereal. Avoid sources of refined grains, such as white bread and pasta, buttered popcorn, snack crackers, and baked goods made with white flour. These foods are high in calories and low in nutritional value.
Avoid getting your proteins from fatty meats, processed meats (like hot dogs or Spam), full-fat dairy products, or fried or breaded meats. These foods tend to be high in ingredients that are bad for your heart, like sodium and saturated fats.
For example, regularly having a bowl of a bran cereal for breakfast will help you get enough fiber. Swap white bread for whole grain bread to up your fiber intake. [7] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Eating plenty of fiber will also help you lose weight or maintain a healthy weight by making you feel fuller and more satisfied while eating fewer calories. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Make changes to your diet by choosing leaner cuts of meat and 1% fat milk. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source You can also improve your diet by including healthy sources of fat, such as vegetable oils, seeds and nuts, olives, avocadoes, and fatty fish (like salmon, mackerel, and tuna). The average person consuming around 2,000 calories a day should not have more than 20 g of saturated fat each day. [11] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Check food labels for information on the amount of saturated fat you are consuming. If you have high blood pressure or heart disease, the amount of saturated fat you should consume will be different. Consult your doctor for advice.
Use products that have no added salt or are reduced-sodium. Flavor your food with herbs and spices rather than salt. Eat fresh meat and poultry rather than canned or prepared meat, which will generally have high a salt content. If you do eat canned fish or vegetables, rinse it under the tap before you eat it. Get into the habit of reading the nutritional information on food packaging and choosing food that has lower amounts of salt or sodium. [13] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Most people can lose 1–2 pounds (0. 45–0. 91 kg) per week by cutting roughly 500-1,000 calories from their regular daily diet. However, your specific needs will depend on factors like how many calories you already eat and how much you exercise every day. Never consume fewer than 1,200 calories a day without consulting your doctor or a registered dietitian first. Eating fewer than 1,200 calories per day long-term can have a negative impact on your health. [15] X Research source If your doctor recommends cutting calories from your diet, you may find it helpful to keep a food diary to track how much you’re eating each day. Consult the nutrition information label on foods you eat or use a food calorie calculator like the one on the Calorie Control Council website to determine how many calories are in each meal. [16] X Research source
If you have a sedentary office job, try to stand up from your desk and move around whenever you can. You might offer to take some items to the mail room or go on a coffee run. Standing up and doing some light stretches can also help get your blood flowing.
Examples of moderate aerobic activity include brisk walking, swimming, cycling at speeds less than 10 miles (16 km) per hour, and doing chores such as gardening, vacuuming, or mowing the lawn. Intense activity includes things like jogging or running, aerobic dancing, or fast cycling. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Being inactive can increase your chances of suffering from high blood pressure and diabetes, which are major factors in heart disease. If you already have a heart condition or other health concerns, you may need to stick to lighter exercise. Talk to your doctor about what kinds of aerobic exercise you can do safely.
Strength training exercises involve using resistance to build your muscles. This can include things like lifting weights, using resistance bands, or creating resistance with your own body weight (for example, doing planks or pullups). If you’re not used to doing strength training, start simple by lifting objects around your home a few times a day (such as a heavy book or a milk jug). As that becomes easier for you, move on to heavier items. [22] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Ask your doctor about how to do strength training safely if you already have a heart condition or other health problems.
For example, you might start with a 10-minute walk at an easy pace every day, then gradually build up to a light, 30-minute jog over the next few weeks.
Write down your goals and revisit them to stay motivated. Once you achieve a goal, check it off your list, and don’t forget to congratulate yourself and celebrate! If a goal seems too overwhelming, try breaking it down into a series of mini-goals. For instance, if you’re working up to being able to run a half-marathon, you might start with a goal of jogging for 20 minutes a day, 3 days a week.
The impact of quitting is significant. A year after you stop smoking, the danger of you suffering a heart attack will drop to about half that of somebody who still smokes.
Moderate drinking is defined by the National Institute on Alcohol Abuse and Alcoholism as no more than 1 drink a day for women and 2 for men. One drink is equivalent to 12 fluid ounces (350 mL) of beer, 5 fluid ounces (150 mL) of wine, or 1. 5 fluid ounces (44 mL) of liquor. [28] X Research source Alcohol contributes to wide range of health problems, including increased risk of stroke, raised blood pressure and triglyceride levels, damage to the heart muscle, and addiction. [29] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
You can improve your sleep by keeping your room dark, quiet, and comfortable at night. Light from electronic devices can make it harder for your brain to enter sleep mode, so turn off all screens (such as TVs, phones, or tablets) at least half an hour before bedtime. If you have a hard time relaxing at night, try establishing a peaceful bedtime routine. For example, you might take a warm bath or shower, do some light stretches or meditation, or read for about half an hour before you go to bed. Getting enough sleep will also help you avoid stress and give you the energy to live a full and active lifestyle.
Spend time doing hobbies you enjoy and relaxing with friends and family, since these are great ways to relieve stress. Exercise is a great stress-buster, so next time you are stressed out, go for a walk, jog, or bike ride. Meditating or practicing yoga are also healthy ways to manage stress and look after your heart. [32] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Many different factors influence your blood pressure, such as weight, diet, stress, alcohol consumption, and smoking. If you have high blood pressure, work with your doctor to identify the cause and treat it appropriately. There are often no symptoms of high blood pressure, so it’s important that you get it checked regularly. [34] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source A normal blood pressure reading would have a systolic value of less than 120, and a diastolic value of less than 80. Anything above this indicates high blood pressure and means you should seek medical attention. [35] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Common risk factors include being over 45 years of age, being overweight, having a family history of diabetes, and having a history of high blood pressure or high cholesterol. If you are at risk of diabetes, it’s important that you act quickly and talk to your doctor so you can devise a treatment plan. This may involve changes to your diet and lifestyle to help you lose weight and reduce the chances of heart problems and developing type 2 diabetes. Normal blood sugar levels are between 80 and 130 mg/dL just before eating a meal, and less than 180 mg/dL 2 hours after eating. [38] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The test is a simple blood test, which often follows a 9 to 12-hour fast. Genetic factors can increase your risk of high cholesterol, but you can reduce this risk with a healthy and active lifestyle. Ask your doctor to go over the results of your cholesterol tests. They will be looking for factors such as your overall cholesterol level and the relative proportions of “good cholesterol” (HDL), “bad cholesterol” (LDL), and triglycerides in your blood. A good total cholesterol level is 200 mg/dL (or 5. 2 mmol/L) or lower. Ideally, your LDL cholesterol should be below 70 mg/dL (1. 8 mmol/L), and your HDL cholesterol should be above 60 mg/dL (1. 5 mmol/L). Your triglycerides should be below 150 mg/dL (1. 7 mmol/L). [40] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
You can use an online BMI calculator like the one on the National Heart, Lung, and Blood Institute website to help determine if you may be over- or underweight: http://www. nhlbi. nih. gov/health/educational/lose_wt/BMI/bmicalc. htm. You will need to input your height and weight. For some BMI calculators, you may also need to measure just above your waist and around your neck. In general, a BMI under 18. 5 is considered underweight, between 18. 5 and 29. 4 is normal, between 25 and 29. 9 is overweight, and 30 or higher is considered obese. However, keep in mind that someone with a lot of muscle mass, such as an athlete or bodybuilder, can also have an unusually high BMI and still be healthy.
A stress test, which measures the activity of your heart while you walk on a treadmill. An angiogram, which is a type of X-ray that checks for blocked blood vessels in or around your heart. This test is usually only done if your stress test suggests there’s a problem. An echocardiogram, which looks for problems with the way your heart is pumping. This test uses ultrasound to produce a moving image of your beating heart.
