Get smoke-free

Smoking is the leading cause of preventable death. Nicotine causes blood vessels to tighten and narrow. This makes it hard for blood to reach your heart muscle and temporarily raises blood pressure. The carbon monoxide in cigarette smoke reduces the amount of oxygen that gets to the heart. That's why smokers have twice the risk for heart attacks compared with nonsmokers. So if you smoke, think about quitting. Talk with your health care provider about ways to quit. Medicines and nicotine replacements can help. And try to stay away from secondhand smoke. It's also bad for your heart.

E-cigarettes and smokeless tobacco products are not safe. There is no scientific evidence that these products are safer than routine cigarette smoking or that they can help you quit smoking. They may be just as addictive as smoking. And they may contain dangerous levels of nicotine, chemicals, neurotoxins, and metals.

Eat heart-friendly foods

Eating fatty foods plays a part in the buildup of fat in your arteries. This can lead to blocked arteries of your heart and increase your risk for a heart attack. Limit fatty meats, whole-milk products, baked goods, processed meats, fried foods, and sugar-sweetened foods and beverages. Instead, choose nonfat milk or low-fat dairy products. Also choose healthier cooking oils made with unsaturated fats, such as canola, avocado, grapeseed, corn, and olive oils. But since they are fat, use them in limited amounts. Try to eat 2 cups of fruit, whole-grain, and high-fiber foods every day. Also try to eat 2.5 cups of vegetables every day. They're good for you, and they fill you up. Stay away from excess salt. Season foods with herbs instead.

Talk with a registered dietitian about healthy eating. They can help you with portion sizes, total calorie recommendations, and ways to change eating habits.

Set exercise goals

Exercise gets your heart pumping. This helps your body use oxygen better and makes your heart stronger. It can also decrease your blood pressure and the amount of fat in your blood. Start your exercise program slowly, especially if you haven't been active for a while. Start with short sessions, such as 10-minute walks. Gradually increase the length of your workouts to at least 30 to 40 minutes, 4 to 5 days a week. Experts advise getting at least 2.5 hours of moderate physical activity per week. Talk with your health care provider before starting an exercise program. Ask your provider about what types and amounts of physical activity are right for you.

Watch your blood pressure

Make sure your blood pressure is in the healthy range or under control. Normal blood pressure is less than 120/80 mm Hg. Blood pressure is the force against the walls of your blood vessels as blood flows through them. The harder your heart works, the greater your risk for having a heart attack. Making smart lifestyle choices will help decrease your risk of getting high blood pressure. These include eating a diet low in sodium (salt), exercising regularly, staying away from tobacco, reducing stress, and limiting alcohol.

Watch your weight

The American Heart Association (AHA) considers overweight and obesity to be major risk factors for heart disease. If you are overweight, losing weight can decrease your risk. Reaching or maintaining an ideal weight also helps lower your blood pressure and cholesterol levels. When your weight is in the ideal range, your body works more efficiently. And you are less likely to develop conditions like diabetes, heart disease, osteoarthritis, certain cancers, and sleep apnea.

Reduce stress

Ongoing high stress has been linked to health problems. These include an increased risk for heart disease and cardiac death or death from heart disease. Anger is closely linked with risk for cardiac death. Common ways of dealing with stress, such as overeating and smoking, can further harm your heart. Try to keep your stress low by exercising, sharing your concerns with friends and family, and making some quiet time for yourself each day. Spending 15 to 20 minutes every day doing something you enjoy is a step toward a less stressful life. You may try practicing relaxation methods. These include meditation, progressive muscle relaxation, and biofeedback.

Get Screened

The AHA recommends regular screening for your risk for heart disease starting at age 20. Screening includes measuring your blood pressure, body mass index, waist circumference, and pulse at each regular health care visit or at least every 2 years. Getting a cholesterol test every 5 years for normal-risk people is also recommended.

Maintain a healthy cholesterol level

Having high levels of cholesterol in your blood can begin early in life and continue throughout your life. This can increase your lifetime risk of developing health conditions, such as a heart attack and stroke. High cholesterol is a major risk factor for these conditions. When blood cholesterol is high, it forms plaque and causes inflammation. The plaque builds up in the walls of your arteries. This narrows the opening for blood flow. Over time, the heart and brain may not get enough oxygen. This can lead to coronary artery disease, heart attack, or stroke. If your cholesterol levels are higher than normal, talk to your health care provider. They will help you take steps to lower your levels. Get your cholesterol levels tested as recommended by your provider.

Healthy eating, regular exercise, weight management, and quitting smoking are good steps toward keeping your cholesterol down. These things can also lower your risk for heart attack and stroke. Your provider may also prescribe medicine to lower bad cholesterol levels. If your provider prescribes medicine, take it exactly as directed.