10 lifestyle strategies to help keep your heart healthy

Cardiovascular disease remains the number one cause of death and disability in the United States, however there are a number of things you can do to keep your heart healthy and reduce your risk of heart disease. In fact, you can substantially reduce many of your risk factors for heart disease and stroke with a just few simple lifestyle changes.

Need some ideas? These 10 tips can help get you started on a one-way track to a healthy heart.

• A good night's sleep is more important than you think. A short or restless night in bed can raise your blood pressure and increase inflammation in your blood vessels; a warning sign for cardio-vascular disease.
• The American Heart Association recommends resistance training to prevent and treat heart disease. Studies show regular resistance exercise can result in a marginal yet significant reduction in blood pressure to normal levels.
  

• The American Dietetic Association states that while there are many factors that contribute to heart disease, eating a diet low in saturated fat and cholesterol and high in fiber-containing vegetables, fruits, and whole grains may lower LDL cholesterol and reduce the risk of developing heart disease.
• Drinking wine in moderate amounts may offer some heart-healthy benefits, like boosting HDL (good) cholesterol, helping prevent LDL (bad) cholesterol from forming, as well as helping prevent blood platelets that cause heart attacks and strokes from clotting.
• Research indicates that consumption of the EPA and DHA omega-3 fatty acids can reduce cardiac events and decrease the risk of coronary heart disease, sudden death, arrhythmia, and blood clotting. Salmon is a rich source of omega-3 fatty acids.
• Smokers have a 70 percent greater chance of dying from heart disease. The message is simple: Don't smoke. The best way to kick the smoking habit is exercise.
• Regular flossing is not only good for your teeth, but good for your heart. Recent scientific evidence reveals that chronic gum disease leads to the release of inflammatory, toxic substances, and certain bacteria into the blood stream, which can cause plaque formation in arteries and ultimately lead to heart disease.
• Individuals who carry a lot of weight in their belly have a much higher likelihood of having a heart attack or stroke than those that carry their weight in other places. Use a tape measure to find your waist size. Measure around your belly about two inches above your hips. A waist size under 40-inches is good for men and a waist size under 35-inches is good for women.
• Among women aged 45 and older who do NOT exercise vigorously, those who walked at least one hour per week had about a 50 percent lower risk of coronary heart disease, according to a study of nearly 40,000 women. That equates to just 10 minutes, six days per week!
• 81mg of Aspirin per day has been noted to significantly decrease heart disease risk. This benefit may be due to the anti-blood clotting effects of aspirin. Chronic inflammation may also play a role in heart disease and therefore, aspirin's effect on inflammation may also be helpful.
  

It's important to keep in mind that, even with lifestyle improvements, it's always a good idea to speak with your doctor and to get regular check-ups. Do that and find ways to incorporate the heart-healthy habits into your lifestyle - and you may very well enjoy a healthier life (and heart) for years to come.