Protecting your heart health

Article summary

• Protect your heart
• What is high blood pressure?
• What is high cholesterol
• How you can keep your heart healthy

Protect your heart

A healthy heart helps you stay active and feel good.
You can protect your heart by keeping your blood pressure and cholesterol in a healthy range.
Here are simple steps to help you care for your heart.

What is high blood pressure?

High blood pressure happens when blood pushes too hard against the walls of your blood vessels.
Most people do not feel any symptoms, which is why it is sometimes called a “silent” problem.

High blood pressure can:

• Harm the blood vessels in your body
• Make it harder for blood to reach your heart and brain
• Raise your risk for a heart attack or stroke

If your doctor tells you that you have high blood pressure, follow your care plan to help protect your heart, kidneys and overall health.

What is high cholesterol?

Cholesterol is a fat-like substance in your blood.
Your body makes some cholesterol, and some comes from the foods you eat.

When you have too much cholesterol, it can stick to the walls of your blood vessels.
Over time, this can block the flow of blood to your heart, brain or other organs.²

There are three main types of cholesterol:

• HDL (“good”) cholesterol – helps clear cholesterol from your blood
• LDL (“bad”) cholesterol – can build up in your blood vessels
• Triglycerides – another type of fat in your blood

Some things that may raise cholesterol include:

• Diabetes
• Stress
• Thyroid, kidney or liver problems
• Certain medicines
• Family history

Knowing your numbers helps you take steps to protect your heart.

How you can keep your heart healthy

You can take simple steps each day to care for your heart.

Follow your doctor's plan

Even if you feel fine, stay on your plan. Some heart problems do not cause warning signs.

Eat less salt

Use less salt when cooking and avoid salty snacks. Salt can raise blood pressure.
You can ask your doctor about the DASH Diet if you want more guidance.

Choose foods low in fat

Too much fat can raise cholesterol. Try to limit foods like:

• Whole milk, cheese and yogurt
• Eggs
• Poultry with skin
• Red or organ meats
• Butter, lard and foods cooked in them
• Fried or packaged foods
• Coconut oil, palm oil and cocoa butter

Choose more:

• Fruits
• Vegetables
• Whole-grain foods
• Beans
• Lean meats
• Fish
• Low-fat dairy

Be active

Moving your body helps your heart get stronger.
Try walking, swimming, biking or dancing.
Aim for 30 minutes a day, most days of the week.

Reach a healthy weight

Even a small amount of weight loss can help lower cholesterol and blood pressure.

Do not smoke

Smoking harms your heart and lungs.
If you smoke, talk to your doctor about ways to quit.

Take medicine if your doctor recommends it

Some people need medicine to help lower blood pressure or cholesterol.
If you start medicine:

• Take it as directed
• Do not skip doses
• Ask questions if you are unsure

Questions to ask your doctor

• Are there side effects I should know about?
• Are over-the-counter medicines safe for me?
• What can I do to lower stress?

Stay on track

Once your numbers improve, keep going.

See your doctor regularly, keep taking your medicine and check your blood pressure and cholesterol as recommended.

Caring for your heart now can help you stay healthy for many years.

Sources:

1. AHA
2. Mayo Clinic