Cardiac Health

Cardiac Health Everyone knows what's required to live a long, active and healthy life: Eat a balanced, healthy diet. Get plenty of exercise. Reduce stress. Watch your cholesterol levels. Quit smoking.

Watching these basic rules doesn't have to require major sacrifices. Even incorporating a few changes into your lifestyle can help you - and your heart - keep going for years to come.

According to the American Heart Association, following are a few tips for maintaining good cardiac health.

Eat a balanced, healthy diet:

Breads, cereals, pasta and starchy vegetables (6 or more servings per day)
Vegetables and fruits (5 or more servings per day)
Lean meat, poultry, fish and beans (no more than 6 cooked ounces per day)
Fat-free and low-fat milk products (2 to 4 servings per day)
Fats and oils (no more than 5 to 8 teaspoons or equivalent servings per day)

Get plenty of exercise:

Always talk with your physician before beginning any exercise program, especially if you've been inactive a long time or have medical problems, are middle-aged or older, and/or you're planning a relatively vigorous exercise program.
Choose activities you enjoy. Pick a starting date that fits your schedule and gives you enough time to begin your program, like a Saturday.
Try to exercise at the same time each day so it becomes a regular part of your lifestyle.
Join an exercise group, health club or YMCA.
Choose an activity you like and make sure it's convenient for you. If you need good weather, have a back-up plan for bad days.
Learn a new sport you think you might enjoy, or take lessons to improve at one you know.
Do a variety of activities. Walk one day, take a swim another, or go for a bike ride.

Reduce stress:

Engage in physical activity regularly.
Learn to say "no." Don't promise too much. Give yourself enough time to get things done.
Change how you respond to difficult situations. Be positive, not negative.
Take 15 to 20 minutes a day to sit quietly, breathe deeply, and think of a peaceful picture.

Watch your cholesterol level:

Boil, broil, grill, bake, roast, poach, steam, sauté, stir-fry or microwave meats and poultry. Don't fry in oil.
Trim fat from meat and poultry. Drain after browning.

Quit smoking:

Quit smoking completely. Throw out all cigarettes and matches. Hide lighters and ashtrays.
Stay busy! Go to the movies, exercise, take long walks, go bike riding. Try doing crafts or other things with your hands.
Avoid situations and "triggers" you relate with smoking.
Find healthy substitutes for smoking: carry sugarless gum or artificially sweetened mints.; munch carrots or celery sticks.
Do deep breathing exercises when you get the urge.