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Show references Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention.

Accessed Feb. Department of Health and Human Services and U. Department of Agriculture. Accessed Jan. How to use fruits and vegetables to help manage your weight. Flaxseed and flax oil. National Center for Complementary and Integrative Health.

Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials. Pharmacological Research. Natural Medicines. Sea salt vs. table salt. American Heart Association.

Zeratsky KA expert opinion. Mayo Clinic. The skinny on fats. How much sodium should I eat per day? Healthy diet adult.

FDA extends compliance date for certain uses of partially hydrogenated oils in food; denies petition for certain uses of PHOs. Food and Drug Administration. Products and Services Blood Pressure Monitors at Mayo Clinic Store A Book: Live Younger Longer A Book: Future Care.

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An observational study of , adults, ages , underscored the benefits of sleep. Adults who scored well across all five sleep metrics were less likely to experience heart failure a decade later. Although, sleep quality ranked first for risk reduction.

In a study of 1, adults, fragmented sleep patterns overlapped with inflammation that increased risk for atherosclerosis , a hardening of the arteries, which narrows blood flow and can lead to a heart attack or stroke.

The severity of sleep disruption also correlated with a higher risk of cardiovascular disease. To get enough high-quality sleep, Brown recommends going to bed and waking up at around the same time each day.

Get outside each morning and expose yourself to daylight to remind your biological clock what time it is. Turn off artificial light from screens an hour before bed and instead opt for relaxing activities, like yoga or reading, to prepare your body for slumber.

If you can improve sleep patterns , your entire body will benefit, Brown explained. Sleep improvements can prevent increases in blood pressure and lower stroke risk.

Regular sleep schedules, particularly in children and teens, help improve diet and physical activity. Sleep supports behavior, cognition, and more.

Sleep quality, timing, and duration, noted Brown, like exercise and diet, supports the health of every organ and system in the body, including the heart.

RESEARCH FEATURE. Small changes for a healthy heart. February 18, Move more. Related Health Topics What Is Heart-Healthy Living? Cardiovascular disease is on the rise, but we know how to curb it. Home About Us Blog 5 Habits to Keep Your Heart Healthy. Heart health habit 1: Get enough exercise Exercise at least minutes a week.

Your heart rate should be at least beats per minute. Heart health habit 2: Follow a healthy diet You may have heard of the DASH and Mediterranean diets, both of which are heart-healthy, but following an overall well-balanced diet is the goal.

Heart health habit 3: Visit your primary care doctor Visit your primary care physician for a yearly physical, wellness appointments and lab work when needed. Heart health habit 4: Drink water Stay hydrated and aim to drink 64 ounces of water per day.

Heart health habit 5: Get enough sleep Get the right amount of sleep every night. How to Schedule a Loyola Appointment You can easily self-schedule an appointment online today with one of Loyola Medicine's expert primary and specialty care providers!

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Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil.

Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.

But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids.

Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal. Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein.

Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk. Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake. Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet.

The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above.

When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night.

This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then.

A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term.

What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

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Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Heart-healthy diet: 8 steps to prevent heart disease. Products and services. Heart-healthy diet: 8 steps to prevent heart disease Ready to start your heart-healthy diet?

Here are eight tips to get you started. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association.

How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. Accessed Feb. Department of Health and Human Services and U. Department of Agriculture. Accessed Jan. How to use fruits and vegetables to help manage your weight.

Flaxseed and flax oil. National Center for Complementary and Integrative Health. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials.

Pharmacological Research. Natural Medicines. Sea salt vs. table salt. American Heart Association. Zeratsky KA expert opinion. Mayo Clinic. The skinny on fats. How much sodium should I eat per day? You can also improve your overall health and well-being. FACT SHEET Take Action for Your Heart: Get Started!

Heart disease is the leading cause of death in the United States, but it can often be prevented. Learn some heart-healthy tips to help you take action to reduce the risk of heart disease and its risk factors. Heart-Healthy Living. What Is Heart-Healthy Living?

Understand Your Risk for Heart Disease Get Your Blood Pressure and Cholesterol Checked Choose Heart-Healthy Foods Aim for a Healthy Weight Get Regular Physical Activity Manage Stress Quit Smoking Get Enough Good-Quality Sleep.

Fact sheets and handouts. Heart-Healthy Living What Is Heart-Healthy Living? Language switcher English Español. Learn ways to protect OurHearts.