Quit smoking
Tobacco smoke can increase your risk of coronary disease, according to the American Heart Association. Smoking can increase both your blood pressure and your likelihood of a blood clot, as well as decrease your ability to exercise.
Get active
Dr. Steven Reisman, cardiologist and director of the New York Cardiac Diagnostic Center, stresses that exercise is important for a healthy heart. He recommends working out for at least 30 minutes a day, five days a week. It doesn’t have to be rigorous, either: “Just go walking,” he says.
Watch your weight
The AHA recommends you check your body mass index — calculators are available online — and make sure it’s within the healthy range of 18.5 to 25. If it’s too high, obesity can lead to risk factors like high cholesterol and blood pressure.
Reduce stress
Psychological stress — like depression, hostility or loss of a loved one — can also affect the heart. “Those things have to be dealt with as quickly as possible,” Reisman says. Stress releases adrenaline, which can raise both heart rate and blood pressure. Find ways to cope, either with relaxation techniques or, if necessary, the help of a doctor.
Know your history
If you haven’t had a conversation with your parents or relatives about your family’s heart history, do so as soon as possible. Ask if there’s a history of strokes or heart attacks, especially under the age of 50 — it could help you get screened earlier and better manage your risk. “You want to be able to know that family history, and put yourself out there to be checked earlier,” Reisman says.
5 pro-heart foods
The key to keeping your ticker in tiptop shape is eating right.
“The focus [should be] on a more Mediterranean-style diet,” says Dr. Nieca Goldberg, a cardiologist at NYU Langone Medical Center. In other words, meals that rely on good fats, lots of veggies and small portions of light proteins such as fish. Here, Goldberg shares her five favorite heart-healthy foods.
Low-fat dairy
Too many people’s first strategy for heart health is removing all fat from their diet. Not so fast, says Goldberg. “You don’t want to shortchange other parts of your body, and calcium intake is very important.” Calcium also helps prevent heart disease. Instead, replace whole-milk dairy products with low-fat options, such as skim milk and yogurt.
Fish
“The healthiest protein is probably fish,” Goldberg says, particularly oily fish like salmon, tuna and steelhead trout, which are rich in polyunsaturated fats. But be sure to eat your tuna in moderation, due to higher-than-average mercury levels.
Leafy greens
“Leafy greens are great,” says Goldberg, citing an abundance of B vitamins and folic acid, both of which reduce the risk of heart problems. She recommends spinach and kale. One caveat: People on certain blood-thinning medicines could see their drugs’ potency affected by greens.
Avocados
Avocados, while fatty, are a source of “good” monounsaturated fats. “It’s an especially healthy fat because it doesn’t raise levels of bad cholesterol,” says Goldberg. But because they are calorie-dense, she recommends a portion size of about one-fifth of an avocado per person.
Good oils
When cooking, your best bets are olive and canola oils, both of which are rich in monounsaturated fatty acids. Walnut and almond oils are also solid choices. But avoid vegetable shortening, such as Crisco: “Those are really heavy in trans fats,” Goldberg says.