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It's also true that different types of exercise are needed to provide complete fitness. "Aerobic exercise and resistance training are the most important for heart health," says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. "Although flexibility doesn't contribute directly to heart health, it's nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively."

Here's how different types of exercise benefit you.

Aerobic Exercise

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Resistance Training (Strength Work)

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Stretching, Flexibility and Balance

What they do: Flexibility workouts, such as stretching, don't directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.

"If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart," he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you're concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

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3 Kinds of Exercise That Boost Heart Health

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Hopkins researchers say that exercise plays a key role in heart health. Here's how to balance your fitness plan to get all the benefits.

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Heart-healthy diet: 8 steps to prevent heart disease

Ready to start your heart-healthy diet? Here are eight tips to get you started.
By Mayo Clinic Staff
Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:

Use a small plate or bowl to help control your portions.

Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables

Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.

It's also important to keep track of the number of servings you eat. Some things to keep in mind:

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.

The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following.

Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose

Fruits and vegetables to limit

Fresh or frozen vegetables and fruits

Low-sodium canned vegetables

Canned fruit packed in juice or water

Coconut

Vegetables with creamy sauces

Fried or breaded vegetables

Canned fruit packed in heavy syrup

Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose

Grain products to limit or avoid

Whole-wheat flour

Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread

High-fiber cereal with 5 g or more fiber in a serving

Whole grains such as brown rice, barley and buckwheat (kasha)

Whole-grain pasta

Oatmeal (steel-cut or regular)

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

Type of fat

Recommendation

Saturated fat

Less than 6% of total daily calories.* If you're eating 2,000 calories a day, that's about 11 to 13 grams.

*Note: The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories.

There are simple ways to cut back on saturated and trans fats:

Trim fat off meat or choose lean meats with less than 10% fat.

Use less butter, margarine and shortening when cooking and serving.

Use low-fat substitutions when possible for a heart-healthy diet. For example, top a baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on toast instead of margarine.

Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some - even those labeled reduced fat - may contain trans fats. Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

Fats to choose

Fats to limit

Olive oil

Canola oil

Vegetable and nut oils

Margarine, trans fat free

Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

Nuts, seeds

Avocados

Butter

Lard

Bacon fat

Gravy

Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm kernel oils

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes - beans, peas and lentils - also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein - for example, a soy or bean burger for a hamburger - will reduce fat and cholesterol intake and increase fiber intake.

Proteins to choose

Proteins to limit or avoid

Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese

Eggs

Fish, especially fatty, cold-water fish, such as salmon

Skinless poultry

Legumes

Soybeans and soy products, such as soy burgers and tofu

Lean ground meats

Full-fat milk and other dairy products

Organ meats, such as liver

Fatty and marbled meats

Spareribs

Hot dogs and sausages

Bacon

Fried or breaded meats

6. Limit or reduce salt (sodium)

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that:

Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

Most adults ideally have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt - sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose

High-salt items to limit or avoid

Herbs and spices

Salt-free seasoning blends

Canned soups or prepared meals with no added salt or reduced salt

Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup

Table salt

Canned soups and prepared foods, such as frozen dinners

Tomato juice

Condiments such as ketchup, mayonnaise and soy sauce

Restaurant meals

7. Plan ahead: Create daily menus

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

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Show references

1. Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation. 2017; doi:10.1161/CIR.0000000000000510.

2. How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Accessed Feb. 6, 2021.

3. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed Jan. 19, 2021.

4. Grains. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/grains. Accessed Feb. 6, 2021.

5. How to use fruits and vegetables to help manage your weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Accessed Feb. 6, 2021.

6. Flaxseed and flax oil. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/flaxseed/ataglance.htm. Accessed Feb. 6, 2021.

7. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials. Pharmacological Research. 2020; doi:10.1016/j.phrs.2019.104622.

8. Flaxseed. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 6, 2021.

9. Sea salt vs. table salt. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt. Accessed Feb. 6, 2021.

10. Zeratsky KA (expert opinion). Mayo Clinic. Feb. 8, 2021.

11. The skinny on fats. American Heart Association. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats#.WjKhlNjrvIU. Accessed Feb. 6, 2021.

12. How much sodium should I eat per day? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day. Accessed Feb. 6, 2021.

13. AskMayoExpert. Healthy diet (adult). Mayo Clinic. 2020.

14. FDA extends compliance date for certain uses of partially hydrogenated oils in food; denies petition for certain uses of PHOs. U.S. Food and Drug Administration. https://www.fda.gov/food/cfsan-constituent-updates/fda-extends-compliance-date-certain-uses-partially-hydrogenated-oils-food-denies-petition-certain. Accessed Feb. 8, 2021.

See more In-depth

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Ready to start your heart-healthy diet? Here are eight tips to get you started. By Mayo Clinic Staff Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough.

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Stress is a normal part of life. Stress can come from physical causes like not getting enough sleep or having an illness. Another cause for stress can be emotional, like worrying about not having enough money or the death of a loved one. Stress can also come from less dramatic causes, like everyday obligations and pressures that make you feel that you're not in control.

Your body's response to stress is supposed to protect you. But if it's constant, it can harm you. The hormone cortisol is released in response to stress. Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease. This stress can also cause changes that promote the buildup of plaque deposits in the arteries.

Even minor stress can trigger heart problems like poor blood flow to the heart muscle. This is a condition in which the heart doesn't get enough blood or oxygen. And long-term stress can affect how the blood clots. This makes the blood stickier and increases the risk of stroke.

In addition, people who have a lot of stress may smoke or choose other unhealthy ways to deal with stress.

Common responses to stress include:

People respond to stressful situations differently. Some react strongly to a situation. Others are relaxed and unconcerned. Luckily, you can decrease the effect of stress on your body. First, identify situations that cause stress. Although difficult, try to control your mental and physical reactions to these stressful situations. Try the following to help manage stress and keep your heart healthy.

Get plenty of exercise

Exercise can help counteract the harmful effects of stress. For heart health, aim for at least 150 minutes of moderate-intensity exercise per week. This can be done in 30-minute sessions, 5 days a week. Exercise can help to improve cardiovascular health by controlling weight, improving cholesterol, and lowering blood pressure. Exercise has another benefit that lowers stress. People who exercise have a reduced physical response to stress. Their blood pressure and heart rates don't go up as high as people under stress who don't exercise.

Regular exercise can also reduce the risk of depression, another risk factor for heart disease.

Need exercise motivation? Get a pedometer and try to walk 10,000 to 12,000 steps per day. This may also help you maintain your weight. With a pedometer, you get instant feedback and credit for all you do, such as taking the stairs instead of the elevator.

Build a strong support system

Research suggests that having a strong support network, like being married, having someone you can talk to and trust, or belonging to organizations or a religion, can reduce your stress level and your risk of heart disease.

If you already have heart disease, this same network can help reduce your risk for heart attack. Having at least one person you can rely on takes a heavy burden off you and provides comfort.

A strong support system helps you take better care of yourself, too. Research shows that a lack of social support increases the chance of engaging in unhealthy behaviors like smoking, eating a high-fat diet, and drinking too much alcohol.

Get treatment for constant depression or anxiety

Depression, anxiety, and other mental health conditions can increase your risk of dying from heart disease, if you already have it.

Research suggests that long-term anxiety or emotional stress can increase the risk for sudden cardiac death. To reduce your anxiety level, try activities that reduce stress like yoga, walking meditation, traditional meditation, guided imagery, or other methods. Look for classes in your area. Alcohol, tobacco, and caffeine can increase feelings of anxiety and increase your stress and blood pressure. Cutting back or quitting these substances may help decrease your anxiety and stress. Talk with your healthcare provider if you have feelings of depression or anxiety. Ask about medicines that can help.

Reduce work stress

Studies show having a demanding job that offers you few opportunities to make decisions or provides little reward can increase your risk for heart disease. Stress at work becomes even more of a problem when you don't have a strong support system or you have long-term anxiety.

If you can't find a different position within your company, do what you can to gain control over your environment. Try to take some time away from work every day. Do something that is relaxing and that you enjoy. It may be reading, walking, or deep breathing. Your employer may offer an employee assistance program (EAP) to help you manage stress and anxiety. A counselor can help advise strategies to help you lower your work-related stress.

If you think you're at an increased risk for heart disease because of stress in your life, talk with your provider. They may advise counseling, classes, or other programs to help you lower your stress level and your risk for heart disease.
Medical Reviewers:

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Stress Can Increase Your Risk for Heart Disease - Health Encyclopedia - University of Rochester Medical Center

# data[].attributes.attachment_link.description
Stress is a normal part of life. Stress can come from physical causes like not getting enough sleep or having an illness. Another cause for stress can be emotional, like worrying about not having enough money or the death of a loved one. Stress can also come from less dramatic causes, like everyday obligations and pressures that make you feel that you’re not in control.

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Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure.

# data[].attributes.body
Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables.

# data[].attributes.body
Aerobic exercises improves circulation, which results in lowered blood pressure and heart rate.

# data[].attributes.attachment_link.readable_text
Heart-healthy diet: 8 steps to prevent heart disease

Ready to start your heart-healthy diet? Here are eight tips to get you started.
By Mayo Clinic Staff
Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:

Use a small plate or bowl to help control your portions.

Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables

Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.

It's also important to keep track of the number of servings you eat. Some things to keep in mind:

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.

The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following.

Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose

Fruits and vegetables to limit

Fresh or frozen vegetables and fruits

Low-sodium canned vegetables

Canned fruit packed in juice or water

Coconut

Vegetables with creamy sauces

Fried or breaded vegetables

Canned fruit packed in heavy syrup

Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose

Grain products to limit or avoid

Whole-wheat flour

Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread

High-fiber cereal with 5 g or more fiber in a serving

Whole grains such as brown rice, barley and buckwheat (kasha)

Whole-grain pasta

Oatmeal (steel-cut or regular)

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

Type of fat

Recommendation

Saturated fat

Less than 6% of total daily calories.* If you're eating 2,000 calories a day, that's about 11 to 13 grams.

*Note: The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories.

There are simple ways to cut back on saturated and trans fats:

Trim fat off meat or choose lean meats with less than 10% fat.

Use less butter, margarine and shortening when cooking and serving.

Use low-fat substitutions when possible for a heart-healthy diet. For example, top a baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on toast instead of margarine.

Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some - even those labeled reduced fat - may contain trans fats. Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

Fats to choose

Fats to limit

Olive oil

Canola oil

Vegetable and nut oils

Margarine, trans fat free

Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

Nuts, seeds

Avocados

Butter

Lard

Bacon fat

Gravy

Cream sauce

Nondairy creamers

Hydrogenated margarine and shortening

Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm kernel oils

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes - beans, peas and lentils - also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein - for example, a soy or bean burger for a hamburger - will reduce fat and cholesterol intake and increase fiber intake.

Proteins to choose

Proteins to limit or avoid

Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese

Eggs

Fish, especially fatty, cold-water fish, such as salmon

Skinless poultry

Legumes

Soybeans and soy products, such as soy burgers and tofu

Lean ground meats

Full-fat milk and other dairy products

Organ meats, such as liver

Fatty and marbled meats

Spareribs

Hot dogs and sausages

Bacon

Fried or breaded meats

6. Limit or reduce salt (sodium)

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that:

Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

Most adults ideally have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt - sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose

High-salt items to limit or avoid

Herbs and spices

Salt-free seasoning blends

Canned soups or prepared meals with no added salt or reduced salt

Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup

Table salt

Canned soups and prepared foods, such as frozen dinners

Tomato juice

Condiments such as ketchup, mayonnaise and soy sauce

Restaurant meals

7. Plan ahead: Create daily menus

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

Email field is required

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Show references

1. Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation. 2017; doi:10.1161/CIR.0000000000000510.

2. How to avoid portion size pitfalls to help manage your weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Accessed Feb. 6, 2021.

3. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed Jan. 19, 2021.

4. Grains. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/grains. Accessed Feb. 6, 2021.

5. How to use fruits and vegetables to help manage your weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Accessed Feb. 6, 2021.

6. Flaxseed and flax oil. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/flaxseed/ataglance.htm. Accessed Feb. 6, 2021.

7. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials. Pharmacological Research. 2020; doi:10.1016/j.phrs.2019.104622.

8. Flaxseed. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 6, 2021.

9. Sea salt vs. table salt. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt. Accessed Feb. 6, 2021.

10. Zeratsky KA (expert opinion). Mayo Clinic. Feb. 8, 2021.

11. The skinny on fats. American Heart Association. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats#.WjKhlNjrvIU. Accessed Feb. 6, 2021.

12. How much sodium should I eat per day? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day. Accessed Feb. 6, 2021.

13. AskMayoExpert. Healthy diet (adult). Mayo Clinic. 2020.

14. FDA extends compliance date for certain uses of partially hydrogenated oils in food; denies petition for certain uses of PHOs. U.S. Food and Drug Administration. https://www.fda.gov/food/cfsan-constituent-updates/fda-extends-compliance-date-certain-uses-partially-hydrogenated-oils-food-denies-petition-certain. Accessed Feb. 8, 2021.

See more In-depth

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Ready to start your heart-healthy diet? Here are eight tips to get you started. By Mayo Clinic Staff Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough.

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How Age and Gender Affect Your Heart | Kaiser Permanente Washington

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Age and gender are risk factors for heart disease, with the risk evening out between men and women after age 65.

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Gender may also affect your risk. For years, heart disease was considered a man's disease.Men develop coronary artery disease earlier in their life.

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Being overweight and having obesity will increase your risk of heart disease. So if you stay on a healthy weight it will lower your chances of heart disease.

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Try to limit eating food with a lot of saturated fats, foods high in sodium, and added sugars. And when you eat stuff like vegetables and fruits it can lower your risk because they have the nutrients your body needs.

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When you smoke a cigarette it raise your blood pressure, and it is one of the cause for heart disease. If you do smoke you should quit because it will lower your risk for heart disease.

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High blood pressure is a major risk factor for heart disease. If you do have higher blood pressure eat citrus fruits. Citrus fruits are loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

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Exercising often is good for your body in many ways. A way is that it lowers cholesterol and blood pressure. Exercising can also keep you in shape and strengthens your heart.

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Breakfast is really important because it is the first meal we eat, and is the meal that gives us energy for the day. Skipping break fast is bad for your health, and a new study from the University of Iowa has concluded that not having breakfast can have a negative effect on our cardiovascular health.

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For lunch to eat healthy you eat vegetables and fruits.Many vegetables and fruit are particularly rich in vitamin C and in beta-carotene, which is a form of vitamin A. These can help slow plaque from growing.

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For a healthy dinner you should eat plenty of vegetables, and whole grains. And also eat food that have a variety of healthy protein source. You should also limit the amount you eat and limit eating the unhealthy fat.

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When you eating healthy snack you should consider a small handful of walnuts a day.It may also protect against inflammation in your heart’s arteries. You can also just eat apples, oranges, etc because they are also packed with the nutrients you need.

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Types of exercises are like push ups, curl ups, sit ups, jogging in place,etc. These are all good exercises for your body and heart because the exercise doesn’t just help you lose weight but also strengthen your heart, and your body.

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You should exercise often at least for 30 mins. Exercising very often is good for your body because it can help lower blood pressure ,and help you lose weight.

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I would exercise like at least 4 times a week you can space it out and exercise one day and don’t the next day, etc. The more you exercise the better because it lowers your risk of a heart disease.

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Heart disease is the leading cause of the death in the United States. It is also a major cause of disability. There are many things that can raise your risk for heart disease. They are called risk factors. Some of them you cannot control, but there are many that you can control. Learning about them can lower your risk of heart disease.

What are the heart disease risk factors that I cannot change?

Age. Your risk of heart disease increases as you get older. Men age 45 and older and women age 55 and older have a greater risk.

Sex. Some risk factors may affect heart disease risk differently in women than in men. For example, estrogen provides women some protection against heart disease, but diabetes raises the risk of heart disease more in women than in men.

Race or ethnicity. Certain groups have higher risks than others. African Americans are more likely than whites to have heart disease, while Hispanic Americans are less likely to have it. Some Asian groups, such as East Asians, have lower rates, but South Asians have higher rates.

Family history. You have a greater risk if you have a close family member who had heart disease at an early age.

What can I do to lower my risk of heart disease?

Fortunately, there are many things you can do to reduce your chances of getting heart disease:

Control your blood pressure. High blood pressure is a major risk factor for heart disease. It is important to get your blood pressure checked regularly - at least once a year for most adults, and more often if you have high blood pressure. Take steps, including lifestyle changes, to prevent or control high blood pressure.

Keep your cholesterol and triglyceride levels under control. High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack. Lifestyle changes and medicines (if needed) can lower your cholesterol. Triglycerides are another type of fat in the blood. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.

Stay at a healthy weight. Being overweight or having obesity can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. Controlling your weight can lower these risks.

Eat a healthy diet. Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains. The DASH diet is an example of an eating plan that can help you to lower your blood pressure and cholesterol, two things that can lower your risk of heart disease.

Get regular exercise. Exercise has many benefits, including strengthening your heart and improving your circulation. It can also help you maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.

Limit alcohol. Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Both of those raise your risk of heart disease. Men should have no more than two alcoholic drinks per day, and women should not have more than one.

Don't smoke. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. You can talk with your health care provider for help in finding the best way for you to quit.

Manage stress. Stress is linked to heart disease in many ways. It can raise your blood pressure. Extreme stress can be a "trigger" for a heart attack. Also, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are bad for your heart. Some ways to help manage your stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.

Manage diabetes. Having diabetes doubles your risk of diabetic heart disease. That is because over time, high blood sugar from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. So, it is important to get tested for diabetes, and if you have it, to keep it under control.

Make sure that you get enough sleep. If you don't get enough sleep, you raise your risk of high blood pressure, obesity, and diabetes. Those three things can raise your risk for heart disease. Most adults need 7 to 9 hours of sleep per night. Make sure that you have good sleep habits. If you have frequent sleep problems, contact your health care provider. One problem, sleep apnea, causes people to briefly stop breathing many times during sleep. This interferes with your ability to get a good rest and can raise your risk of heart disease. If you think you might have it, ask your doctor about having a sleep study. And if you do have sleep apnea, make sure that you get treatment for it.

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Heart disease is the leading cause of the death in the United States. It is also a major cause of disability. There are many things that can raise your risk for heart disease. They are called risk factors. Some of them you cannot control, but there are many that you can control.

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Researchers say people who skip breakfast have a significantly higher risk of cardiovascular disease. Getty Images

Breakfast really may be the most important meal of the day, especially when it comes to your heart.

A new study from the University of Iowa has found that skipping breakfast can have a negative impact on cardiovascular health.

The research, which was published in the Journal of the American College of Cardiology, found that people who never ate breakfast had an 87 percent higher risk of death from cardiovascular disease compared to those who ate breakfast every day.

"Breakfast is generally believed to be the most important meal or one of the most important meals of the day," Wei Bao, author of the study and assistant professor of epidemiology in the University of Iowa College of Public Health, told Healthline.

"Healthy eating plays a major role in the prevention of cardiovascular disease," Bao added. "This has been clearly documented by the American Heart Association and other organizations.

"However, previous studies mainly focused on the content of what people eat. Not much is known about how people organize their meals. This is the first study to link skipping breakfast to cardiovascular death," he said.

Bao and colleagues examined data from the annual National Health and Nutrition Examination Survey from the Centers for Disease Control and Prevention.

The researchers focused on 6,550 people in the United States between the ages of 40 and 75 in a period spanning from 1988 to 1994.

Those surveyed were asked how often they ate breakfast. About 5 percent said they never ate breakfast, 11 percent said they rarely ate breakfast, 25 percent reported eating breakfast some days, and 59 percent reported eating breakfast daily.

After taking into account demographic, dietary, socioeconomic, and lifestyle factors as well as body mass index (BMI) and cardiovascular risk factors, the researchers concluded that those surveyed who never ate breakfast were at an 87 percent greater risk of death from heart disease.

The benefits of eating breakfast are well recognized among the medical community. Eating breakfast provides calories to kick off the body's metabolism and provide energy needed to get through the day.

Experts suggest skipping breakfast can lead to an increased risk of health complications, such as type 2 diabetes, high blood pressure, and obesity.

Lauri Wright, PhD, an assistant professor in public health at the University of South Florida, says Bao's study is the latest in a long line of studies that suggest eating breakfast is good for you.

"There have been several large studies in Europe and Japan showing a link between skipping breakfast and risk factors for cardiovascular disease, such a high blood pressure, obesity, and smoking. This study is compelling in the association it found to cardiovascular death," Wright told Healthline.

"Research shows that eating breakfast reduces daily calorie intake, increases satiety, improves the quality of our diet, and improves insulin sensitivity at the meals we eat the rest of the day," she added.

"People who eat breakfast have healthier body weights. And now there's growing evidence of the importance of breakfast to heart health."

According to the American Heart Association (AHA), people who skip breakfast are more likely to have diabetes, heart disease, and high cholesterol. They're more likely to be overweight or obese, use tobacco, not exercise regularly, not get the amount of recommended nutrients they need, and eat more calories and added sugars the remainder of the day.

"Overall, not eating breakfast is a marker for being unhealthy and having an unhealthy lifestyle," Penny Kris-Etherton, PhD, RDN, LDN, a professor of nutrition at Penn State University and chair of the AHA's Council on Lifestyle, told Healthline.

"What we eat and also how we live our lives can affect body weight, waist circumference, and, in turn, cardiovascular disease," she said.

Part of the problem, even among those who do eat breakfast, is that many people don't know what a healthy breakfast is.

"A healthy breakfast is not an enormous plate of pancakes with whipped cream and syrup," Kris-Etherton said.

She suggests people start with a healthy meal every day. Things such as a whole-grain cereal with fruit and skim milk or avocado on whole-grain toast are healthy options.

Kristin Kirkpatrick, MS, RD, LD, is manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Ohio. She says her eating habits are dependent on sunlight.

"I follow the rule to not eat when it's dark outside, and that really dictates my breakfast eating habits. Obviously during the winter, I wait longer to eat. I also plan my first meal of the day based on when my last meal was the night before and what my workout regimen will be that day," she told Healthline.

Experts say breaking the overnight fast is an important aspect of overall health.

"Some people think since the body is at rest it isn't using any calories. But energy is needed to fuel the basic metabolic processes of life, such as heart beat. During the overnight fast, the body is pulling from its stores, which is why it's important to break the fast in the morning," Kirkpatrick said.

"Break the fast with healthy food choices. Grab a hard-boiled egg with avocado toast. Have Greek yogurt and berry parfait. Or make a veggie omelet," she said. "These healthy choices will keep you fueled and energized while being good for your heart."

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skipping breakfast heart cardiovascular disease risk

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eating breakfast every day good health energy cardiovascular heart disease risk

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Want to Lower Your Risk for Heart Disease? Eat Breakfast Every Morning

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Breakfast really may be the most important meal of the day, especially when it comes to your heart. A new study from the University of Iowa has found that skipping breakfast can have a negative impact on cardiovascular health.

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Heart-disease prevention

Many vegetables and fruit are particularly rich in vitamin C and in beta-carotene, which is a form of vitamin A. These work as antioxidants in your body, helping to slow down or prevent atherosclerosis by reducing the buildup of plaque from cholesterol and other substances in the arteries.

Some of the vitamin C dynamos are:

Since beta-carotene gives food a distinctive dark-orange, red or dark-green colour, you can easily spot the best sources, such as:

Here's a bonus: almost all vegetables and fruit are low in calories, fat and sodium. In fact, research shows that high consumption of vegetables and fruit is associated with maintaining a healthy weight.

Good source of fibre

Eating vegetables and fruit provides a good source of fibre. Whenever possible, eat the peels, too - it will make a big difference to your total daily fibre intake. For example, a raw unpeeled apple has almost 10 times more fibre than a cup of apple juice.

Cooking fresh and frozen

Frozen and canned vegetables and fruit have about the same nutritional value as fresh. When buying frozen or canned fruit, look for the products with no-added sugar or syrup. Canned fruit packed in water is your best choice.

The best methods of cooking fresh or frozen produce is to steam, roast or grill to preserve as many nutrients as possible. If you're using canned vegetables, look for ones with no-added salt or rinse them under water to remove much of the added salt. Warm up to eat.

Related information

Find heart-healthy recipes.

Try these tips for getting more healthy produce into your diet.

Learn about a vegetarian diets.

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Consult expert tips from the Heart and Stroke Foundation to incorporate vegetables and fruit as a part of a heart-healthy diet.

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A diet low in saturated fats and high in fibre and plant foods can substantially reduce your risk of developing heart disease.

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IMAGES PROVIDED BY:

1) Tom Grill/Iconica
2) Mitch Hrdlicka/White
3) Claver Carroll
4) Food Collection
5) Pixtal Images
6) Image Source
7) Mark Bolton/Garden Picture Library
8) Food Collection
9) Asia Images Group
10) Shimizu Takeo/Aflo Foto Agency
11) David Marsden/Fresh Food Images
12) Purestock
13) Sven Olof John
14) Martin Hospach
15) Leigh Beisch/Foodpix
16) Steve Pomberg/WebMD
17) Altrendo Images
18) Graham Kirk/Fresh Food Images
19) Sodapix/F1Online
20) Crystal Cartier Photography/FoodPix

REFERENCES:

American Diabetes Association web site.
American Dietetic Association web site.
American Heart Association web site.
CalorieCount.com
Edgar R. Miller III, MD, PhD, associate professor of medicine and epidemiology, Johns Hopkins University, Baltimore, Md.
Jeffrey Blumberg, PhD, professor of nutrition, Tufts University, Boston. Mayo Clinic web site.
National Cholesterol Education Program, Natl. Institutes of Health.
Liu, S. Diabetes Care, December 2004.
MensHealth web site.
News release, Public Library of Science.
NutritionData web site.
Nutrition Diva web site.
Ronald Prior, PhD, research chemist/nutritionist, USDA, Arkansas Children's Nutrition Center, Little Rock, Ark .
Samieri, C. Neurology, 2011.
Scarmeas, N. Neurology, 2011.
Sun, Q. PLoS Medicine, published online Sept. 6, 2011.
USDA web site.

Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 26, 2019

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Slideshow: 20 Foods That Can Save Your Heart

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IMAGES PROVIDED BY: 1) Tom Grill/Iconica 2) Mitch Hrdlicka/White 3) Claver Carroll 4) Food Collection 5) Pixtal Images 6) Image Source 7) Mark Bolton/Garden Picture Library 8) Food Collection 9) Asia Images Group 10) Shimizu Takeo/Aflo Foto Agency 11) David Marsden/Fresh Food Images 12) Purestock 13) Sven Olof John 14) Martin Hospach 15) Leigh Beisch/Foodpix 16) Steve Pomberg/WebMD 17) Altrendo Images 18) Graham Kirk/Fresh Food Images 19) Sodapix/F1Online 20) Crystal Cartier Photography/FoodPix REFERENCES: American Diabetes Association web site.

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Smoking increases the risk of heart disease because it increases the formation of plaque in blood vessels. And the chemicals in cigarette smoke cause the cells that line blood vessels to become swollen and inflamed. This can narrow the blood vessels and can lead to many cardiovascular conditions.

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Your coronary arteries supply blood, oxygen and nutrients to your heart. And when it gets blocked it doesn’t get enough oxygen and you will get a heart disease.

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Charlie is 60 And research show that the older you get the higher risk you have of getting heart disease.

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Overview

Coronary artery disease is a common heart condition. The major blood vessels that supply the heart (coronary arteries) struggle to send enough blood, oxygen and nutrients to the heart muscle. Cholesterol deposits (plaques) in the heart arteries and inflammation are usually the cause of coronary artery disease.

Signs and symptoms of coronary artery disease occur when the heart doesn't get enough oxygen-rich blood. If you have coronary artery disease, reduced blood flow to the heart can cause chest pain (angina) and shortness of breath. A complete blockage of blood flow can cause a heart attack.

Coronary artery disease often develops over decades. Symptoms may go unnoticed until a significant blockage causes problems or a heart attack occurs. Following a heart-healthy lifestyle can help prevent coronary artery disease.

Coronary artery disease may also be called coronary heart disease.

What is coronary artery disease? A Mayo Clinic cardiologist explains.

Stephen Kopecky, M.D., talks about the risk factors, symptoms and treatment of coronary artery disease (CAD). Learn how lifestyle changes can lower your risk.

{Music playing}
Stephen Kopecky, M.D., Cardiovascular Disease, Mayo Clinic: I'm Dr. Stephen Kopecky, a cardiologist at Mayo Clinic. In this video, we'll cover the basics of coronary artery disease. What is it? Who gets it? The symptoms, diagnosis and treatment. Whether you're looking for answers for yourself or someone you love, we're here to give you the best information available.

Coronary artery disease, also called CAD, is a condition that affects your heart. It is the most common heart disease in the United States. CAD happens when coronary arteries struggle to supply the heart with enough blood, oxygen and nutrients. Cholesterol deposits, or plaques, are almost always to blame. These buildups narrow your arteries, decreasing blood flow to your heart. This can cause chest pain, shortness of breath or even a heart attack. CAD typically takes a long time to develop. So often, patients don't know that they have it until there's a problem. But there are ways to prevent coronary artery disease, and ways to know if you're at risk and ways to treat it.

Who gets it?

Anyone can develop CAD. It begins when fats, cholesterols and other substances gather along the walls of your arteries. This process is called atherosclerosis. It's typically no cause for concern. However, too much buildup can lead to a blockage, obstructing blood flow. There are a number of risk factors, common red flags, that can contribute to this and ultimately lead to coronary artery disease. First, getting older can mean more damaged and narrowed arteries. Second, men are generally at a greater risk. But the risk for women increases after menopause. Existing health conditions matter, too. High blood pressure can thicken your arteries, narrowing your blood flow. High cholesterol levels can increase the rate of plaque buildup. Diabetes is also associated with higher risk, as is being overweight. Your lifestyle plays a large role as well. Physical inactivity, long periods of unrelieved stress in your life, an unhealthy diet and smoking can all increase your risk. And finally, family history. If a close relative was diagnosed at an early age with heart disease, you're at a greater risk. All these factors together can paint a picture of your risk for developing CAD.

What are the symptoms?

When coronary arteries become narrow, the heart doesn't get enough oxygen-rich blood. Remember, unlike most pumps, the heart has to pump its own energy supply. It's working harder with less. And you may begin to notice these signs and symptoms of pressure or tightness in your chest. This pain is called angina. It may feel like somebody is standing on your chest. When your heart can't pump enough blood to meet your body's needs, you might develop shortness of breath or extreme fatigue during activities. And if an artery becomes totally blocked, it leads to a heart attack. Classic signs and symptoms of a heart attack include crushing, substernal chest pain, pain in your shoulders or arms, shortness of breath, and sweating. However, many heart attacks have minimal or no symptoms and are found later during routine testing.

How is it diagnosed?

Diagnosing CAD starts by talking to your doctor. They'll be able to look at your medical history, do a physical exam and order routine blood work. Depending on that, they may suggest one or more of the following tests: an electrocardiogram or ECG, an echocardiogram or soundwave test of the heart, stress test, cardiac catheterization and angiogram, or a cardiac CT scan.

How is it treated?

Treating coronary artery disease usually means making changes to your lifestyle. This might be eating healthier foods, exercising regularly, losing excess weight, reducing stress or quitting smoking. The good news is these changes can do a lot to improve your outlook. Living a healthier life translates to having healthier arteries. When necessary, treatment could involve drugs like aspirin, cholesterol-modifying medications, beta-blockers, or certain medical procedures like angioplasty or coronary artery bypass surgery.

What now?

Discovering you have coronary artery disease can be overwhelming. But be encouraged. There are things you can do to manage and live with this condition. Reducing cholesterol, lowering blood pressure, quitting tobacco, eating healthier, exercising and managing your stress can make a world of difference. Better heart health starts by educating yourself. So don't be afraid to seek out information and ask your doctors about coronary artery disease. If you'd like to learn even more about this condition, watch our other related videos or visit Mayoclinic.org. We wish you well.

Symptoms

Symptoms may go unrecognized at first, or they may only occur when the heart is beating hard like during exercise. As the coronary arteries continue to narrow, less and less blood gets to the heart and symptoms can become more severe or frequent.

Coronary artery disease signs and symptoms can include:

Chest pain (angina). You may feel pressure or tightness in your chest. Some people say it feels like someone is standing on their chest. The chest pain usually occurs on the middle or left side of the chest. Activity or strong emotions can trigger angina. The pain usually goes away within minutes after the triggering event ends. In some people, especially women, the pain may be brief or sharp and felt in the neck, arm or back.

Shortness of breath. You may feel like you can't catch your breath.

Fatigue. If the heart can't pump enough blood to meet your body's needs, you may feel unusually tired.

Heart attack. A completely blocked coronary artery will cause a heart attack. The classic signs and symptoms of a heart attack include crushing chest pain or pressure, shoulder or arm pain, shortness of breath, and sweating. Women may have less typical symptoms, such as neck or jaw pain, nausea and fatigue. Some heart attacks don't cause any noticeable signs or symptoms.

When to see a doctor

If you think you're having a heart attack, immediately call 911 or your local emergency number. If you don't have access to emergency medical services, have someone drive you to the nearest hospital. Drive yourself only as a last option.

Smoking or having high blood pressure, high cholesterol, diabetes, obesity or a strong family history of heart disease makes you more likely to get coronary artery disease. If you're at high risk of coronary artery disease, talk to your health care provider. You may need tests to check for narrowed arteries and coronary artery disease.

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Causes

Coronary artery disease starts when fats, cholesterols and other substances collect on the inner walls of the heart arteries. This condition is called atherosclerosis. The buildup is called plaque. Plaque can cause the arteries to narrow, blocking blood flow. The plaque can also burst, leading to a blood clot.

Besides high cholesterol, damage to the coronary arteries may be caused by:

Diabetes or insulin resistance

High blood pressure

Not getting enough exercise (sedentary lifestyle)

Smoking or tobacco use

Risk factors

Coronary artery disease is common. Age, genetics, other health conditions and lifestyle choices can affect the health of the heart arteries.

Coronary artery disease risk factors include:

Age. Getting older increases the risk of damaged and narrowed arteries.

Sex. Men are generally at greater risk of coronary artery disease. However, the risk for women increases after menopause.

Family history. A family history of heart disease makes you more likely to get coronary artery disease. This is especially true if a close relative (parent, sibling) developed heart disease at an early age. The risk is highest if your father or a brother had heart disease before age 55 or if your mother or a sister developed it before age 65.

Smoking. If you smoke, quit. Smoking is bad for heart health. People who smoke have a significantly increased risk of heart disease. Breathing in secondhand smoke also increases the risk.

High blood pressure. Uncontrolled high blood pressure can make arteries hard and stiff (arterial stiffness). The coronary arteries may become narrow, slowing blood flow.

High cholesterol. Too much bad cholesterol in the blood can increase the risk of atherosclerosis. Bad cholesterol is called low-density lipoprotein (LDL) cholesterol. Not enough good cholesterol - called high-density lipoprotein (HDL) - also leads to atherosclerosis.

Diabetes. Diabetes increases the risk of coronary artery disease. Type 2 diabetes and coronary artery disease share some risk factors, such as obesity and high blood pressure.

Overweight or obesity. Excess body weight is bad for overall health. Obesity can lead to type 2 diabetes and high blood pressure. Ask your health care provider what a healthy weight is for you.

Chronic kidney disease. Having long-term kidney disease increases the risk of coronary artery disease.

Not getting enough exercise. Physical activity is important for good health. A lack of exercise (sedentary lifestyle) is linked to coronary artery disease and some of its risk factors.

A lot of stress. Emotional stress may damage the arteries and worsen other risk factors for coronary artery disease.

Unhealthy diet. Eating foods with a lot of saturated fat, trans fat, salt and sugar can increase the risk of coronary artery disease.

Alcohol use. Heavy alcohol use can lead to heart muscle damage. It can also worsen other risk factors of coronary artery disease.

Amount of sleep. Too little and too much sleep have both been linked to an increased risk of heart disease.

Risk factors often occur together. One risk factor may trigger another.

When grouped together, certain risk factors make you even more likely to develop coronary artery disease. For example, metabolic syndrome - a cluster of conditions that includes high blood pressure, high blood sugar, excess body fat around the waist and high triglyceride levels - increases the risk of coronary artery disease.

Sometimes coronary artery disease develops without any classic risk factors. Other possible risk factors for coronary artery disease may include:

Breathing pauses during sleep (obstructive sleep apnea). This condition causes breathing to stop and start during sleep. It can cause sudden drops in blood oxygen levels. The heart must work harder. Blood pressure goes up.

High-sensitivity C-reactive protein (hs-CRP). This protein appears in higher-than-usual amounts when there's inflammation somewhere in the body. High hs-CRP levels may be a risk factor for heart disease. It's thought that as coronary arteries narrow, the level of hs-CRP in the blood goes up.

High triglycerides. This is a type of fat (lipid) in the blood. High levels may raise the risk of coronary artery disease, especially for women.

Homocysteine. Homocysteine is an amino acid the body uses to make protein and to build and maintain tissue. But high levels of homocysteine may increase the risk of coronary artery disease.

Preeclampsia. This pregnancy complication causes high blood pressure and increased protein in the urine. It can lead to a higher risk of heart disease later in life.

Other pregnancy complications. Diabetes or high blood pressure during pregnancy are also known risk factors for coronary artery disease.

Certain autoimmune diseases. People who have conditions such as rheumatoid arthritis and lupus (and other inflammatory conditions) have an increased risk of atherosclerosis.

Complications

Coronary artery disease can lead to:

Chest pain (angina). When the coronary arteries narrow, the heart may not get enough blood when it needs it most - like when exercising. This can cause chest pain (angina) or shortness of breath.

Heart attack. A heart attack can happen if a cholesterol plaque breaks open and causes a blood clot to form. A clot can block blood flow. The lack of blood can damage the heart muscle. The amount of damage depends in part on how quickly you are treated.

Heart failure. Narrowed arteries in the heart or high blood pressure can slowly make the heart weak or stiff so it's harder to pump blood. Heart failure is when the heart doesn't pump blood as it should.

Irregular heart rhythms (arrhythmias). Not enough blood to the heart can alter normal heart signaling, causing irregular heartbeats.

Prevention

The same lifestyle habits used to help treat coronary artery disease can also help prevent it. A healthy lifestyle can help keep the arteries strong and clear of plaque. To improve heart health, follow these tips:

Quit smoking.

Control high blood pressure, high cholesterol and diabetes.

Exercise often.

Maintain a healthy weight.

Eat a low-fat, low-salt diet that's rich in fruits, vegetables and whole grains.

Reduce and manage stress.

Coronary artery disease care at Mayo Clinic

Show references

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Coronary artery disease - Symptoms and causes

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Know the warning signs of this common heart condition often caused by clogged, narrowed arteries and how lifestyle changes can lower your risk.

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It's never too late to be fit and fabulous! Heart health is your best friend at any age. If you're over 50, it's time to take your personal risk factors to heart - and be aware of warning signs that could save your life or the life of someone you love.

Did You Know

Heart disease is the number one killer of both men and women in the United States, causing more deaths than all forms of cancer combined. In men, the risk for heart attack increases significantly after the age of 45. In women, heart attacks are more likely to occur after the age of 50.

A heart attack strikes someone about every 34 seconds. How much do you really know about your heart health?

It's easy to be lulled into the misconception that heart disease only happens to someone else.

While most heart attack victims are middle-aged or older, the truth is that heart disease can affect anyone, of any age, even those who exercise and eat all the right foods.

According to the Centers for Disease Control and Prevention (CDC), 735,000 Americans have a heart attack each year. Of these, 525,000 are a first time occurrence.

Five Facts About Heart Disease to Live By

1. Keep moving

If you haven't been exercising at all, it's never too late to start. The older we get, we are tempted to find excuses to avoid physical activity. If exercise is new to you, talk with your doctor about which activities are preferable. Even short walks offer advantages to your heart.

According to research by the American Heart Association, physically active middle-aged adults have a low risk of sudden cardiac arrest. The results confirm that there are significant benefits to middle-agers who exercise.

If you are in your 50s, try for a minimum of 30 minutes of exercise most days of the week. If you are in your 60s or beyond, try for 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic physical activity each week.

2. Your Age Alone May Put You at Increased Risk for Heart Disease

Your risk for heart disease increases with age, especially with people of color and for those who are over 65. While the average age for a heart attack is 64.5 for men, and 70.3 for women, nearly 20 percent of those who die of heart disease are under the age of 65.

3. Your Other Risk Factors are Important

Know your personal risk factors. Some you are born with and some you cannot control:

Your age

About 82 percent of people who die of coronary heart disease are 65 or older. At older ages, women who have heart attacks are more likely than men to die from them within a few weeks.

Your gender

Men have a greater risk of having a heart attack than women do, and they have attacks earlier in life. Women's death rate from heart disease increases after menopause, but it is still not as great as men's.

Your family tree

Children of parents with heart disease are more likely to develop it themselves, especially if a father or brother was diagnosed before age 55, and a mother or sister diagnosed before age 65. Most individuals with a strong family history of heart disease have one or more other risk factors.

Cigarette smoking

Smoking is the most preventable cause of premature death in the U.S. Many studies report that cigarette smoking is a major cause of coronary heart disease.

High blood pressure

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises - and stays high over a period of time - it damage the body in many ways. Basically, high blood pressure increases the heart's workload, making the heart muscle thicken and become stiffer.

Your activity levels

Physical activity will help prevent heart and blood vessel disease.

Your weight

Being obese and overweight - especially if much of it is at the waist - increases the heart's work and raises blood pressure and blood cholesterol and triglyceride levels, and lowers HDL (good cholesterol) levels.

Unhealthy diet

Choose foods low in saturated fats, cholesterol, sodium and added sugars. Include foods like colorful veggies and fruits, fiber-rich, whole-grains, lean meats, skinless chicken and fish (rich in mega-3s), and fat-free, 1 percent fat and low-fat dairy. Your heart will get the nutrients it needs and you will better manage your cholesterol and blood pressure.

Risk factors that you may be able to do something about include:

Don't consider yourself "safe" if you have only one risk factor. The greater the level of each risk factor, the greater the risk.

The National Heart, Lung, and Blood Institute (NIH), reports that more than 75 percent of women age 40-60 have one or more risk factors for coronary heart disease. Many risk factors begin during childhood.

Use the Heart Attack Risk Calculator to determine your risk of having a heart attack or dying from coronary heart disease in the next 10 years.

Warning signs include:

Chest pain. Most heart attacks start slowly and involve pain in the center of the chest that lasts more than a few minutes, or disappears and then returns. It may feel like uncomfortable pressure or a squeezing sensation.

Discomfort in other areas of the upper body, including pain in one or both arms, the back, neck, jaw or stomach

Shortness of breath

Other signs may include breaking out in a cold sweat, having nausea or lightheadedness.

The good news is that most heart attacks today are not fatal. Thanks to advances in diagnosis, medication, and life-saving technology, survival odds keep getting better. Heart attack and stroke victims can benefit from new medications and treatments that were unavailable to patients in previous years.

But don't wait more than five minutes to call 911 or your emergency response number. Emergency medical services (EMS) personal can immediately begin treatment when they arrive - up to an hour sooner than if you travel by car to the hospital.

Remember: your life or the life of a loved one may depend on what you do in these all-important minutes.

In the meantime, you have the power to reduce and control some of your risk factors. Start today!

Learn More

To learn more about heart disease, our cardiologists, or treatment facilities, please use our contact form here. Schedule an appointment with a Memorial Hermann Cardiologist online or by calling (713) 222-2273.

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Heart Disease and Age | Memorial Hermann Heart & Vascular Institute

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It's never too late to be fit and fabulous! Heart health is your best friend at any age. If you're over 50, it's time to take your personal risk factors to heart - and be aware of warning signs that could save your life or the life of someone you love.