Heart disease is america’s number one killer. But in many cases, it can be prevented through simple lifestyle changes, including a low-fat diet, exercise and smoking cessation. And prevention is entirely up to you.

Diet

Individuals interested in preventing heart disease should eat a low fat (less than 30 percent of calories from fat), high fiber diet that includes 5-7 servings of fruits and vegetables each day.

Fat: the villain in your diet

Each gram of fat is equal to nine calories. So, in a standard 2000-calorie day, you should eat no more than 67 grams of fat (600 calories). Also, you should limit the number of saturated and trans fat grams to less than one third of your total daily fat intake.

Saturated fats have been found to increase blood cholesterol levels. They are found primarily in animal-based fats like meat or poultry, and also in some vegetable-based oils (coconut, palm and palm-kernel oils).

Trans fats, most commonly found in the diet as “partially hydrogenated” oils, can also increase cholesterol and lead to atherosclerosis. Most fried foods, snack foods and prepackaged baked goods contain trans fats.

Polyunsaturated fats, found in plant-based fats, can help reduce total blood cholesterol when used sparingly. Examples include olive, safflower, sesame, corn and soybean oils, as well as most margarines and salad dressings.

Also, try to limit sodium intake to less than 3,000 milligrams each day (particularly if you have high blood pressure), and drink alcoholic beverages only in moderation.

Exercise

An excellent way to boost hdl cholesterol – and control your weight – is by incorporating regular aerobic exercise into your schedule. Try to maintain a continuous level of activity for 30 minutes. If you’re not currently exercising, a brisk walk is a good place to start. Other aerobic activities include cycling, racquetball, running, swimming and tennis.

Smoking cessation

Smoking is a major risk factor for heart disease, not to mention strokes and many forms of cancer. If you smoke, quitting is one of the best things you can do to improve your long-term health (you’ll save money, too!).

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