Ten Ways To Get Heart-Healthy

A healthy heart begins with a healthy lifestyle. By making your heart health a priority, you will be giving yourself the best gift possible. Changing a few simple habits will lead you to feel better right away and increase your chances of living a long life. Your heart's health depends not only on your eating and exercise habits, but also on your emotional wellbeing. Once you start acting with your heart's best interest in mind, you will notice a world of difference. Here are 10 ways to jump-start your new, heart-healthy lifestyle: 

Exercise You've heard it many times before, but the importance of exercise can't be exaggerated. In order for your heart to pump blood throughout your body efficiently, it needs to work out. Try to get at least 30 minutes of mid-level intensity exercise per day. 

Eat a balanced diet  Make sure your diet is a good balance of vegetables, fruits, fish, lean protein, whole grains and low-fat dairy products. Foods rich in omega-3 fatty acids, such as salmon, have been shown to decrease heart attack risk and lower blood pressure. Try to avoid foods that are high in saturated fat and trans fat.

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Lower your stress level Stress - marital stress in particular - plays a large role in heart health for women. Several research studies have showed that women with a high level of stress in their marriages tend to have higher blood pressure than others. If you are stressed, identify what is causing your stress and try to reduce it. Make sure to take some time for yourself each day to do a restorative activity, like meditative walking or yoga.

Keep your weight within the normal range  Carrying excess weight makes your heart work harder, increasing your risk of high blood pressure, high cholesterol and diabetes. Women are considered to be overweight if their waist measures over 35 inches. To reduce your weight, pay attention to portion size. A recommended serving size for pasta is half a cup, and a serving of meat should be only 2 to 3 ounces. These portions may take a while to get used to, but they can make a big difference.  

Take the stairs  Aside from your normal exercise routine, it's important to maintain a good cardiovascular system by keeping yourself moving. A simple way to start is to take the stairs instead of the elevator, even if it's just one flight. Park your car a block or two away from your destination to walk a little more.  If you have a dog, think of walking it as a way to get some extra exercise.

RELATED: Stairs Boost Fitness, Balances, Strength

Get regular check-ups  Without testing for heart conditions like high cholesterol and blood pressure, you can't know what you need to work on. Make sure to have your blood pressure checked every two years, and your cholesterol every five years. You may also want to screen for diabetes, since it is a risk factor for developing heart disease. If you have a family history of diabetes or are overweight, you should be tested for diabetes every three to five years. 

Quit smoking Smokers are twice as likely to have heart attacks as non-smokers. As soon as you quit smoking, your risk of heart attack decreases. Quitting smoking is the best way to ensure that you live longer. Try eating sunflowers, which reduce the body's craving for nicotine. 

Eat more fish Studies have shown that you can decrease your risk of heart disease by up to thirty percent by eating fish twice a week. Omega-3 fatty acids not only lower blood pressure, they also prevent irregular heart rhythms. If you don't like fish, consider taking fish-oil supplements.

Learn the difference between "good" and "bad" cholesterol  Your body needs cholesterol to function properly, but there are different types of cholesterol. Americans tend to get way too much of the LDL "bad" cholesterol, which leads to plaque build-up in the arteries. HDL "good" cholesterol helps clear the "bad" cholesterol from your blood. Good sources of HDL cholesterol are monounsaturated and polyunsaturated fats, which can be found in nuts, olive oil, and fish.

RELATED: Learn Your Cholesterol Levels & How to Manage Them

Drink alcohol in moderation  Don't drink more than one alcoholic beverage per day. Research has shown that having one drink a day (or slightly less) may actually improve heart health, but anything more than that is detrimental to your heart's wellbeing. So if you choose to drink, do so sparingly.