A Simple Heart Health Plan

So, you’ve decided you want to start taking care of your heart. Maybe you had a recent cardiac event. Maybe someone close to you did. Or maybe you just decided to start taking care of yourself and want to start with your heart!

Whatever the reason, congratulations! Heart disease is the major killer in the western world and even small steps can help you avoid it.

So, here is a simple list of 21 things to do. I recommend you start at the top and then go down the list when you feel the top recommendations are part of your lifestyle. Alternatively, you may want to start all of them at the same time, but that will be much harder. Either way, good luck.

1)Quit smoking

2)Create a plan and stick to it, but change it as necessary

3)Moderate alcohol intake to two glasses of red wine per day, no other alcoholic beverage should be allowed

4)Eat less meat and other sources of saturated fat

5)Exercise (walk 30 minutes every day at the beginning and try to increase to 60 minutes)

6)Lose weight if you are overweight

7)Control your blood pressure

8)Become more active (take the stairs, play games, walk to work)

9)Avoid trans fats found in cookies, fried foods and canned foods

10)Eat more fruit and other fiber rich food

11)Eat less sugar and control your blood sugar

12)Add nuts and seeds to your diet

13)Relax - look for sources of stress in your life and avoid them or learn to deal with them

14)Learn about how your heart works and heart conditions (it actually helps!)

15)Don’t drink more than two cups of coffee per day

16)Eat whole grains instead of processed grains

17)Drink plenty of water

18)Become vegetarian, or abolish meat completely though keeping fish

19)Join a structured sport (in addition to the regular walking sessions)

20)Control your portions, never eat just for eating

21)Make annual checkups with your doctor