Heart-Healthy at Any Age: 20s

Start practicing heart-healthy habits in your 20s. Learn what you can do to prevent heart disease and stay heart-healthy early with the following advice.

Know your numbers.

Know the numbers that impact your heart health. This will make it easier to spot a possible change in the future. Your goal should be less than 200 mg of total cholesterol intake daily, and strive for a blood pressure reading of 120/80 mm Hg or less. Visit your doctor so you know your numbers and take the Go Red Heart CheckUp to further assess your risk.

Check your family history.

Ask your family if anyone has had heart disease or any of the risk factors for heart disease. If the answer is yes, your chances for developing heart disease go up. It’s important to learn this information now so you can be aware of your risk. Make a point to talk with your doctor and see what you can do to decrease your risk of developing heart disease.

Don’t smoke and avoid secondhand smoke.

Smoking increases the risk of heart disease and stroke by two to four times. Also, women who smoke have a 25 percent higher risk of developing heart disease as compared to men who smoke. And continuing to smoke throughout your life shaves 13-14 years off of it. According to a U.S. Surgeon General report, even nonsmokers are up to 30 percent more likely to develop heart disease or lung cancer from secondhand smoke exposure.

The good news is that when you stop smoking, your risk for heart disease and stroke can be cut in half just one year later and continues to decline until it’s as low as a nonsmoker’s risk.

Drink in moderation.

Drinking heavily can cause a spike in your blood pressure, and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day, which is defined as:

• 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.)
• 1 fl oz of 100-proof spirits
• 4 fl oz of wine
• 12 fl oz of beer

Choose birth control carefully.

Talk to your doctor about birth control and heart disease so that you can make a fully informed decision based on the risks and benefits. Oral contraceptives along with other birth control options can cause an increase in your blood pressure. If you can safely use an alternative method that doesn’t put your health at risk, consider the advantages. Remember that cigarette smoking and oral birth control use can increase the risk of serious cardiovascular disease.

Eat balanced, healthy meals.

Eating healthy means having balanced meals with plenty of nutrients from foods such as fruits, vegetables, and whole grains, as well as proteins and dairy. Train your taste buds now to enjoy healthy foods to prevent excess weight gain that can increase your heart risk as you age. The American Heart Association recommends the following consumption of foods:

• Fruits and vegetables: At least 4.5 cups a day
• Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three 1-ounce servings a day
• Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible

It is also important to minimize sodium and saturated fats, and to avoid processed meats and sugary drinks to maintain a heart-healthy diet.

Exercise three to four times per week.

The AHA recommends 40 minutes of exercise three to four times per week, according to its new guidelines. Brisk walking, jogging and workout routines you can do at home or with friends all help accomplish your physical fitness goals.

Heart Health Tips for Men

Good nutrition and lifestyle play big roles in keeping your heart healthy. And, since more men die from heart disease than any other disease, it is essential to take a look at these risks and take action to reduce these potential players in heart disease.

Being overweight or obese, eating fatty foods, smoking cigarettes and being inactive put you at greater risk for heart disease. Cholesterol levels and blood pressure are also important when considering risk factors. The following increase the chances of heart disease:

• High LDL "bad" cholesterol (greater than 100 mg/dL)
• High triglycerides (greater than 150 mg/dL)
• Low HDL "good" cholesterol (less than 60 mg/dL)
• High blood pressure (greater than 120/80)

Read on to learn how to protect your heart for life.

Taking Care of Your Heart

You can control your risk of heart disease by making smart food choices. Choose foods including whole grains, fruits, vegetables, lean protein, low-fat or fat-free dairy products and heart-healthy fats. Limit your calories by filling up on high-fiber foods such as whole grains, fruits and vegetables. Fiber can help you lose weight and keep the pounds off by filling you up faster and for a longer time.

Fat Matters for the Heart

The amount and kind of fat you eat makes a difference. Fat should make up 20 percent to 35 percent of your total calories, with only 10 percent coming from unhealthy, saturated fat. Research shows eating too much saturated fat is not good for the heart. Foods such as bacon, red meat, butter and ice cream contain saturated fat.

You also should avoid trans fats or partially hydrogenated oils. These fats can clog arteries and raise cholesterol levels. Trans fats are found in commercial baked goods and fried foods.

Unsaturated fat is another story. It has been found to be beneficial for overall cardiovascular health. Foods including olive oil, canola oil, avocadoes, walnuts and almonds contain unsaturated fat, and help cholesterol levels by raising "good" HDL cholesterol and lowering "bad" LDL cholesterol.

Omega-3 fatty-acids, a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, such as salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The recommended intake for omega-3 fatty acids is 500 milligrams per day. That's about two 6-ounce servings of fatty fish per week.

Another type of omega-3 fat, alpha-linolenic acid (ALA) provides cardiac benefits. Flaxseeds and walnuts contain ALA. Eat 2 tablespoons of ground flaxseed or 1 ounce (about a handful) of walnuts each day for heart health.

Fruits and Vegetables Matter

Eat less fatty meats and more plant-based foods, such as fruits and vegetables. Not only are fruits and vegetables low in calories and high in fiber and antioxidants, they can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and veggies so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

Aim for 4,700 milligrams of potassium every day for good blood pressure. That's at least 2 cups of fruit and 2½ cups of vegetables daily. The best picks are tomatoes, leafy greens, potatoes, bananas and squash.

Slow and Steady Weight Loss for Heart Health

In men, a 40-inch (or larger) waistline may be dangerous for health. Losing belly fat is important, with slow weight loss offering the best results.

Do not deny yourself everything at once. Try gradually subtracting about 500 calories from your daily intake instead. This can be done with more moderate portion sizes and limiting added sugars and fats. It doesn't take much to see results; with a 5- to 10-percent drop in weight, overall health improves.

Exercise Does the Heart Good

Aim for at least 30 to 60 minutes of regular, aerobic exercise most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two to three times per week.

more tips for healthy heart

foods that are good for your heart

1. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
2. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
3. Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
4. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
5. Oatmeal: the comfort-food nutrient powerhouse.
6. Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
7. A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
8. Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
9. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
10. Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
11. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
12. Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
13. Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
14. Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
15. Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.

Food for a Healthy Heart

Choosing foods that look after your heart can be easier than you might think, and taste good too.  Here are five simple steps to get you started.

A simple way of knowing you’re getting enough vegetables is to make about half your lunch and dinner non-starchy vegetables. They are full of goodness and help fill you up with few calories.   

So have a think about how you could get some more veges and fruit into your day. Maybe you could:

• add one more vegetable to dinner
• add a salad vege to your sandwick (eg. tomato, lettuce, beetroot, grated carrot)
• add coleslaw to a takeaway meal so at least you're getting your veges
• add a piece of fruit to breakfast or lunch

Finding it hard to make vegetables a bit more interesting?  Here are some ideas that might help you get started:

Broccoli: cut broccoli into small florets and add lemon juice and lemon zest; sprinkle with toasted sesame seeds; or make a broccoli salad

Cabbage: stir fry with lime juice, baby sweetcorn, and coriander leaves; or spice up your standard coleslaw with red capsicum and corn kernels

Pumpkin: sprinkle with cumin or nutmeg and roast; roast or boil then add reduced-salt chicken stock and blend to make pumpkin soup; or cook and mix with wilted spinach and feta, coat with breadcrumbs and pan fry

Green beans: cook beans, then top with canned Moroccan flavoured tomatoes

Spinach: wilt and serve with sliced almonds or a sprinkle of parmesan cheese

Parsnip: make a mash with parsnip, carrot, and orange zest

Tomatoes: drizzle lightly with olive oil, slow roast in the oven at a low temperature for an hour along with some garlic cloves and rosemary

Next steps

tips for a healthier heart

Here are some tips to help you look after your heart. 

1. Quit smoking now. Twelve months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.
   
2. Improve your diet. Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease.
   
3. Exercise regularly. Walk briskly for 30 minutes a day and reduce your risk of heart attack by one third.
   
4. Maintain your friendships. People with supportive friendship networks are at less risk of heart disease.
   
5. Eat more fish. Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.
   
6. Switch your chocolate choice. Switch from milk chocolate to dark chocolate. When eaten in moderation, dark chocolate is good for your heart.
   
7. Limit your alcohol. It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man, or one glass a day if you are a woman.
   
8. Avoid salty and high sodium foods. Don’t add salt when preparing or eating your meals.
   
9. Have a diabetes test. Uncontrolled diabetes can damage your artery walls and contribute to heart disease.
   
10. Make fitness fun. Choose activities that combine exercise and socialising like pilates, water aerobics, dancing, cycling or yoga.