These conditions include high blood pressure, high cholesterol and type 2 diabetes. The body mass index BMI uses height and weight to find out whether a person is overweight or obese. A BMI of 25 or higher is considered overweight. In general, it's linked with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.

Waist circumference also can be a useful tool to measure how much belly fat you have. The risk of heart disease is higher if the waist measurement is greater than:. Even a small weight loss can be good for you. It can lower blood sugar, also called glucose. And it can cut the risk of type 2 diabetes.

Losing even more helps lower blood pressure and blood cholesterol levels. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need at least seven hours of sleep each night. Children usually need more. So make sure you get enough rest. Set a sleep schedule and stick to it. To do that, go to bed and wake up at the same times each day.

Keep your bedroom dark and quiet too, so it's easier to sleep. Talk to a member of your health care team if you feel like you get enough sleep but you're still tired throughout the day. Ask if you need to be evaluated for obstructive sleep apnea. It's a condition that can raise your risk of heart disease.

Symptoms of obstructive sleep apnea include loud snoring, stopping breathing for short times during sleep and waking up gasping for air. Treatment for obstructive sleep apnea may involve losing weight if you're overweight. It also might involve using a device that keeps your airway open while you sleep.

This is called a continuous positive airway pressure CPAP device. Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease. Some people also cope with stress in unhealthy ways.

For example, they may overeat, drink or smoke. You can boost your health by finding other ways to manage stress. Healthy tactics include physical activity, relaxation exercises, mindfulness, yoga and meditation.

If stress becomes overwhelming, get a health care checkup. Ongoing stress may be linked with mental health conditions such as anxiety and depression.

These conditions also are tied to heart disease risk factors, including higher blood pressure and less blow flow to the heart. If you think you might have depression or anxiety, it's important to get treatment. High blood pressure and high cholesterol can damage the heart and blood vessels.

But if you don't get checked for these conditions, you likely won't know whether you have them. Regular screening tests can tell you what your numbers are and whether you need to take action. Blood pressure. Regular blood pressure screenings usually start in childhood. Starting at age 18, blood pressure should be measured at least once every two years.

This checks for high blood pressure as a risk factor for heart disease and stroke. If you're between 18 and 39 and have risk factors for high blood pressure, you'll likely be screened once a year.

People age 40 and older also are given a blood pressure test yearly. If you have a condition such as high cholesterol, high blood pressure or diabetes, talk with your health care team. Your doctor may prescribe medicines and recommend lifestyle changes.

Make sure to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan. Certain infections may lead to heart problems. For instance, gum disease may be a risk factor for heart and blood vessel diseases.

So brush and floss daily. Get regular dental checkups too. Other illnesses caused by infections can make existing heart problems worse. Vaccines help protect against infectious diseases. So stay up to date on the following shots:. There is a problem with information submitted for this request.

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Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Keeping it in great shape is key to a healthy life. Following these tips in your daily life can help keep your ticker ticking.

Too much sodium causes you to retain water, according to a small study. When it does, your heart has to work harder to move the additional fluid through your body. Whenever you can, replace salt in your cooking with herbs and spices.

The Dietary Approaches to Stop Hypertension DASH diet can also be a helpful way to lower sodium and help take care of your heart. Saturated fat can lead to atherosclerosis , where hard plaque builds up in your arteries.

You can lower your intake by eating low fat cuts of meat, like the eye of round roast or sirloin tip, and avoiding high fat dairy products. Unsaturated fats can be heart-healthy by lowering inflammation in your body. Inflammation can lead to heart disease.

Heart-healthy fats include vegetable oil, low fat mayonnaise, and oil-based salad dressings. Following a Mediterranean diet can be a tasty way to bring healthier fats into your diet and lower cholesterol. Fiber helps you feel fuller and can help lower cholesterol levels.

Plus, the Department of Health and Human Services says that high fiber foods are generally healthier, including beans, fruits, vegetables, and whole grains. Fruits and veggies are packed with nutrients and are lower in calories to help you maintain a moderate weight and reduce inflammation.

The more colorful and fresh your choices, the better. Low fat dairy products are excellent alternatives to high fat ones. Examples include skim milk, low fat yogurt, soy milk, or fat-free cheeses. The American Heart Association AHA recommends getting at least minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous activity.

Combining both is okay, too. Engaging in activities that help you build strong muscles , such as lifting weight or using resistance bands, can power your metabolism. This helps you maintain a moderate weight and blood pressure. Standing, walking, and moving, in general, can be more heart-healthy than constant sitting.

If possible, use a standing desk or make efforts to take walk breaks throughout your day. According to the AHA , physical inactivity is linked with greater risks of heart disease and early death. Keep moving! Smoking can have serious effects on your heart health. If you do smoke, this is a great time to try quitting.

Exposure to secondhand smoke puts your heart health at risk, too. If someone in your house smokes, ask them to smoke outside. Or better yet, encourage them to quit. Alcohol in excess can increase your risk of heart disease. Moderation is key. The Department of Health and Human Services recommends not more than 2 drinks per day for most adults.

Talk with your doctor about what a moderate weight is for you given your age, height, and frame. Visiting a doctor annually or more often, depending on your health can help you take a preventive approach to care. If you have conditions known to affect heart health, such as chronic kidney disease or diabetes, make efforts to manage these conditions to improve your overall health.

Getting treatment early and following your treatment plan can drastically improve your outlook. Reaching out to loved ones when you feel stressed can help you receive the support that you need.

Sharing your emotions and anxieties can be difficult, but a person who wants the best for you will provide a listening ear.

Realistically, you probably will deal with stressful events from time to time. Create a strategy for how you can maintain calm when you do. This may include deep breathing, repeating a calming saying, or prioritizing the tasks at hand. A review shows that quitting smoking can lead to weight gain in some individuals.

Symptoms of a heart attack often come on suddenly. But sometimes, they develop slowly — hours, days, or even weeks before a heart attack happens. Talk to your doctor if you feel unusually tired for several days, or if you develop any new health problems like pain or trouble breathing.

An ambulance is the best and safest way to get to the hospital. People who call an ambulance often get treated faster at the hospital. And when you call , the operator can tell you what to do until the ambulance gets there. High cholesterol and high blood pressure can cause heart disease and heart attack.

If your cholesterol or blood pressure numbers are high, you can take steps to lower them. Some people will need to get it checked more or less often.

Learn more about cholesterol testing. High blood pressure has no symptoms. Get the facts about blood pressure testing. Your family history affects your risk for heart disease. Share the information with your doctor or nurse. Talk with your doctor to find out if taking aspirin is the right choice for you.

Use these questions to talk with your doctor about statins. Learn more about eating healthy. Heart-healthy items include high-fiber foods whole grains, fruits, and vegetables and certain fats like the fats in olive oil and fish.

Use this shopping list to find heart-healthy foods. For example, ask for a side salad instead of chips or french fries. Get heart-healthy tips for dining out [PDF — 3 MB]. That means 1 drink or less in a day for women and 2 drinks or less in a day for men.

Learn more about drinking alcohol only in moderation. Getting regular physical activity can help prevent heart disease. Adults need at least minutes of moderate-intensity aerobic activity each week. Try fitting a quick walk into your day.

Originally developed to treat high blood pressure , this diet can also lower low-density lipoprotein cholesterol LDL-C — the unhealthy type of cholesterol and provides several other health benefits.

The Portfolio Diet was originally developed in Canada to treat high cholesterol. Many research studies have shown that this diet can lower LDL-C, and provides several other health benefits. Research shows that even small additions of Portfolio Diet heart-healthy foods can make a difference; the more you consume of these recommended foods, the greater your reductions in LDL-C and heart disease risk.

The Canadian Cardiovascular Society has an infographic on how to follow the Portfolio Diet. A common theme among these three approaches to eating is that they are all considered plant-based, and small changes can make a difference in your overall heart disease risk.

Plant-based diets can range from entirely vegan to diets that include small to moderate amounts of animal products. Knowledge of healthy eating approaches is key, but behaviours unlock the power of food. Below are three strategies to use to apply the potential of food to promote heart health.

They show that by combining the power of nutrition and psychology, you can improve your chances of making long-term changes. This approach will help you build confidence in your skills and give you valuable information about what does and does not work for you.

Research shows starting with 90 per cent goals makes it more likely we meet future goals. A 90 per cent goal could be swapping out animal protein for plant protein — such as tofu or beans — at lunch on Mondays Meatless Mondays.

Another example: use a meal delivery service that provides measured ingredients with plant-based recipes on Monday, Wednesday and Friday, so you can get some new ideas about how to incorporate more plants into your meals.

Instead, the substitution approach can include things like choosing lower-sodium soup or purchasing pre-cut vegetables with the aim of reducing your starch portion at meals by half. Connect your goal to something that deeply matters to you.

While long-term outcomes such as heart disease may be the impetus for change, research shows that things that matter to us right now motivate us most. Picking personal and meaningful reasons for change will help with sustained change.

For example, choose to cook one meal that incorporates a vegetable with a close friend or family member, so you can share the experience and spend time together. This example may be rooted in the following values: kindness, relational values, cultural values, empathy, courage. Research shows a key to changing diet is focusing on changing eating habits and food behaviours, one at a time.

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The editors reserve the right to post, or not to post comments, edit or not edit, at their discretion. Dalhousie University. Learn more about eating healthy. Heart-healthy items include high-fiber foods whole grains, fruits, and vegetables and certain fats like the fats in olive oil and fish.

Use this shopping list to find heart-healthy foods. For example, ask for a side salad instead of chips or french fries. Get heart-healthy tips for dining out [PDF — 3 MB]. That means 1 drink or less in a day for women and 2 drinks or less in a day for men.

Learn more about drinking alcohol only in moderation. Getting regular physical activity can help prevent heart disease. Adults need at least minutes of moderate-intensity aerobic activity each week. Try fitting a quick walk into your day.

Learn more about getting active. For example, if you weigh pounds, that would mean losing 10 to 20 pounds. Find out how to control your weight. Call QUIT-NOW for free support and to set up your plan for quitting. Get more information about quitting smoking. Avoiding secondhand smoke is important, too — so keep your home smoke-free.

If you have guests who smoke, ask them to smoke outside. Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure.

Deep breathing and meditation are good ways to relax and manage stress. Get more ideas for how to manage stress. This content on heart disease was adapted from materials from the National Heart, Lung, and Blood Institute.

Reviewed by: Paula T. Einhorn, M. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Keep Your Heart Healthy. Health Conditions Keep Your Heart Healthy. The Basics Take Action.

What Is Heart Disease? Take Action. Take Action Signs of a Heart Attack What is a heart attack? When to Call Call right away if you or someone else has signs of a heart attack.

Know Your Numbers Take steps today to lower your risk for heart disease. Control your cholesterol and blood pressure. Get your cholesterol checked. Get your blood pressure checked. Ask your doctor about taking aspirin every day. Talk to your doctor about taking medicine to lower your risk of heart attack and stroke.

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