9 things you can do to keep your heart healthy

Here's some good news: you have power against heart disease, heart attack, and stroke. It's true! In fact, lowering your risk may be easier than you think. All it takes are some small lifestyle changes. Try these.

1.Choose how you keep your mind busy

Stress can have a way of making us forget to do things that are good for the heart, like eating well, exercising, and getting enough rest. “Don’t stress” is great advice, but it’s often easier said than done, right?

Accept stress, then cancel its effects by taking your mind elsewhere. An activity like knitting, woodworking, playing chess, or doing crossword puzzles focuses thoughts on a task rather than on a worry. Try spending 15 minutes each day involved in a hobby or a project that you really enjoy.

2. Get your heart pumping

The heart is a muscle, and working out makes it stronger. “Do something that gets your heart rate up for at least 20 minutes at a time,” says Stephanie Coulter, M.D., a cardiologist at the Texas Heart Institute in Houston. That means aerobic activities like running, spinning.

3. Check your cholesterol

Few of us know our cholesterol numbers. That’s okay. Take it as a reminder to discuss cholesterol at your next doctor visit. Most adults should have their cholesterol checked every five years, or more often depending on risk factors.

What’s most important to know is that healthy cholesterol levels help prevent heart attack and stroke. We can all improve ours by eating well.

4. Be aware of what you’re eating and drinking

It’s easy to eat more than our bodies need. “Be aware of what you eat and drink, but portion out your calories so you feel good,” Dr. Coulter says.

“Every once in a while, the pecan pie for 500 calories is worth it," she says. "But you have to do something to balance it and avoid gaining weight. Don’t have an appetizer, have less of the main course, or drink water instead of soda or alcohol.”

5. Subtract sugar

We all know eating sugar can cause an increase in waist size. But sweeteners might also cause an increase in blood pressure.

Added sugars in many packaged foods may play a bigger role in high blood pressure than added salt, according to new research. If sugary sodas are your favorite, try swapping one for seltzer water with a bit of fruit juice.

6. Sleep, sleep, sleep

“Sleep is so important for heart health,” says JoAnne Foody, M.D., medical director of the Pollin Cardiovascular Wellness Center at Brigham and Women’s Hospital in Boston. “People who get the right amount of sleep tend to have lower blood pressure, steadier heart rate and are a healthier weight. With less sleep, we tend to snack more and crave more carbs.” Plan for seven to eight hours each night.

7. Chew on fiber

Eating foods with fiber helps lower risk of heart disease. Foods high in fiber also tend to be more filling, so you eat less. This helps control weight gain. Fruits, vegetables, beans, and whole grains are the best sources of fiber. Women should eat 21 to 25 grams per day. Men, 30 to 38 grams.

8. Plan for life

“Make exercise a part of your daily routine now when you probably have more time in your day,” Dr. Coulter says. “Get in the habit of eating five to seven servings of vegetables and fruit every day and try to limit red meat to once a week.” Remember that as we get older, we need fewer calories because our metabolism slows down and we tend to be less active.

9. Stop smoking

Cigarette users are twice as likely to have a heart attack. The good news is a smoker’s body starts repairing itself soon after the final puff, but that doesn't mean you should wait to quit. Drinking milk might help cut cravings. Smokers in one study said having a cigarette after a glass of milk tasted so bad, they were less likely to light up.