Heart Protection: The Big Three

One expert says real improvement in heart disease risk takes just three steps: Eat right, be active, and don’t smoke.

Whether you’re in the 20s, 40s or well beyond, it’s never too late or too early to follow this advice. Cardiovascular disease is the nation’s top killer.

Eat right

Limit your intake of fats in order to keep your arteries clear. Know your LDL and HDL cholesterol numbers and how to keep them in the proper range, ideally under 100 mg/dL for LDL, and above 50 for good HDL, according to the American Heart Association.
Too much sugar in the diet can cause weight gain and extra work for the heart. About 65 percent of Americans are overweight. Eat sweets in moderation, advises Dr. Arthur Agatston, author of The South Beach Diet Supercharged.
Too much salt can lead to high blood pressure, a big heart risk. Most of it is in processed foods. Home cooking should be flavored with other seasonings.
Eat more fruits, vegetables, fish and nuts. If you don’t often eat fatty fish, supplement with omega 3s. Many experts say drinking several cups of green tea per day decreases heart attack risk by lowering inflammation.

Be active

Exercise early and regularly, advises Dr. Agatston. Inactivity is one of the top risk factors for heart disease.

Exercise strengthens your heart, helps keep cholesterol under control and improves circulation and energy.
It increases endurance, improves muscle tone and strengthens bones.
Exercise helps reduce stress, tension, anxiety and depression.
It improves the quality of your sleep and makes you look and feel healthy.

Exercise for 30 minutes at least three times a week is recommended. Exercising more often, or every day, is better.

Don’t smoke

About 20 percent of heart disease deaths in the U.S. are directly related to cigarette smoking.

Heart attack risk increases with the number of cigarettes a person smokes. Pack-a-day smokers have twice the risk of heart attack non-smokers have.
Smokers’ heart attack risk increases according to the number of years they have smoked.