Lifestyle changes that can help your heart

Heart disease can be improved — or even prevented — by making certain lifestyle changes. The following changes can help anyone who wants to improve heart health:

Stop smoking: Smoking is a major risk factor for heart disease, especially atherosclerosis. Quitting is the best way to reduce your risk of heart disease and its complications.

Control your blood pressure: Ask your health care provider for a blood pressure measurement at least every two years. He or she may recommend more frequent measurements if your blood pressure is higher than normal or you have a history of heart disease. Optimal blood pressure is less than 120 systolic and 80 diastolic, as measured in millimeters of mercury (mm Hg).

Check your cholesterol: Ask your health care provider for a baseline cholesterol test when you’re in your 20s and then at least every five years. You may need to start testing earlier if high cholesterol is in your family. If your test results aren’t within desirable ranges, your health care provider may recommend more frequent measurements.

Move: Exercise helps you achieve and maintain a healthy weight and control diabetes, elevated cholesterol and high blood pressure — all risk factors for heart disease. If you have a heart arrhythmia or heart defect, there may be some restrictions on the activities you can do, so talk to your doctor. With your health care provider’s OK, aim for 30 to 60 minutes of physical activity most days of the week.

Eat healthy foods: A heart-healthy diet based on fruits, vegetables and whole grains _ and low in saturated fat, cholesterol, sodium and added sugar _ can help you control your weight, blood pressure and cholesterol.