Heart disease is the leading cause of death in the United States. One out of every four deaths each year is caused by heart disease. Heart attacks occur when the flow of blood to the heart is severely reduced or blocked. Men are more likely to develop heart disease after age 45. Women have a higher risk after age 55 or following menopause.
Consider the following steps you can take to help protect your heart.
- Know your numbers: High blood pressure, cholesterol, and weight can increase your risk of heart disease. Talk to your provider about ways to improve your numbers.
- Stop smoking: To quit, contact 1-800-QUIT-NOW (1-800-784-8669).
- Model your plate using the DASH Eating Plan, www.nhlbi.nih.gov/education/dash-eating-plan: Choose more plant foods including vegetables, fruits, and whole grains. Eat lean dairy and proteins including fish, skinless poultry, and beans. Use heart healthy fats such as canola and olive or vegetable oils, nuts, and seeds. Limit sodium, sugar-sweetened drinks, and desserts.
- Physical activity: Set a goal of at least 150 minutes of physical activity each week. Sitting less can help control weight, decrease stress, and improve sleep quality.
- Prioritize sleep: Adults need 7–9 hours of sleep a night.
- For more information, download the resource 28 Days Toward a Healthy Heart, www.nhlbi.nih.gov/resources/28-days-towards-healthy-heart.
Sources: NHLBI, go.iastate.edu/MAGKP8
