Ways To Make Your Heart Healthier

There is no better thing that you can do for yourself than to ensure a happy, healthy heart. Heart disease is one of the leading causes of death in the United States, yet there is so much we can do to protect our hearts.

According to the Centers for Disease and Control and Prevention (CDC), 610,000 Americans die from heart disease each year — that's one in four deaths. Another 735,000 suffer a heart attack each year. For millions, a few lifestyle changes might have prevented an early death.

"Heart disease is the leading cause of death for people of most ethnicities in the United States, including African Americans, Hispanics, and whites. For American Indians or Alaska Natives and Asians or Pacific Islanders, heart disease is second only to cancer," the CDC says. To put it into perspective, someone in the United States has a heart attack every 42 seconds.

Your heart has been very good to you. You may think you have years before you have to worry about heart disease, but early prevention is essential for a healthy heart later on. "It's like finding the fountain of youth," Donald Lloyd-Jones, MD, of Northwestern University's Feinberg School of Medicine, told WebMD. "People who follow these steps not only live longer, but they also spend a lot more time healthy, without cardiovascular disease."

Here are a few recommendations to keep your ticker ticking well.

This is one of those recommendations that is a no brainer, but a bad habit that can be very difficult for many to break. However, smoking greatly increases your risk for heart disease, says the CDC, and is the leading cause of preventable death.

While E-cigarettes are becoming more popular by the day, that doesn't mean they don't come without risk. "They don't contain the harmful chemicals in cigarette smoke, and they can help some people wean themselves off of smoking," Lloyd-Jones says. "But they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version." When you do quit, you'll be happy to know that your risk for coronary heart disease will diminish quickly.

Also avoid second-hand smoke as if your life depended on it because that may literally be the case. Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. The American Heart Association notes that exposure to tobacco smoke leads to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year.

So put those cigarettes down. Your heart will thank you for the sacrifice.

What you put into your body can literally mean life or death later on.

I recently had a physical and learned that my cholesterol is slightly elevated. Since heart disease is prevalent in my family, I am very sensitive to anything that might indicate I'm headed down that path, so I have made quite a few changes to my diet. I refuse to let genetics solely determine my fate and consequently, I feel really good about taking control of my health.

In fact, I no longer worry about fitting into a size 6. All the fad diets have become a thing of the past. Instead, I am eating what is best for my body, especially my heart.

Today, I follow the recommendations of the American Heart Association by eating a variety of healthy fruits and vegetables, lots of whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes and non-topical vegetable oils. "Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages," says the association. "If you choose to eat red meat, compare labels and select the leanest cuts available."

My doctor suggested I follow the DASH (Dietary Approaches to Stop Hypertension) eating plan or the Mediterranean Diet, which is also suggested by the Mayo Clinic. "Research has shown that the traditional Mediterranean diet reduces the risk of heart disease," notes the Mayo Clinic. "The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the 'bad' cholesterol that's more likely to build up deposits in your arteries."

Don't forget to incorporate omega-3 fatty acids, which can help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week, suggests the AHA. Also, watch your alcohol intake. While some studies suggest that a glass of red wine is heart-healthy, excessive alcohol actually weakens the heart.

This one may come as a surprise, but a healthy mouth can determine your risk for heart disease. People who suffer from periodontal (gum) disease often end up suffering from heart disease.

"Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels, notes The Cleveland Clinic. "These changes may in turn, increase your risk of heart disease and stroke."

To keep your teeth and gums — and your heart — healthy, floss and brush your teeth daily. And visit your dentist every six months for a check-up and cleaning.

This might be one of the more enjoyable heart-healthy activities you can incorporate into your health regimen. Frequent sexual activity is not only fun, it can be very good for your heart.

According to research published in the American Journal of Cardiology, a lower frequency of sexual activity is associated with higher rates of cardiovascular disease. "People in a loving relationship can enjoy the many health benefits of sex, in addition to the emotional connection and a shared feeling of well being," noted the Cleveland Clinic.

Physical touch also relieves stress and can lower blood pressure, according to researchers. In one study, couples who held each other's hands for 10 minutes followed by a 20-second hug had healthier reactions to subsequent stress, such as public speaking.

Another study of 10,000 men found that those who felt "loved and supported" by their spouse experienced a reduced risk of angina, even if they had other risk factors like being older or having raised blood pressure. So feel free show a little love to your partner. It's good for your heart.

Keeping tabs on your health by having a yearly physical is essential in the longterm. It's much better to practice a preventative health program than to wait for problems to arise. This is true for your overall health but even more so for your heart because healthy lifestyle changes can make all the difference.

I know that having a physical alerted me to my elevated cholesterol, and I'm grateful that I found out now and can do something about it. Learn the healthy levels for your blood pressure, blood sugar, cholesterol and triglycerides and incorporate the changes in your life to ensure that you will keep those numbers in check.

"Regular cardiovascular screening is important because it helps you detect risk factors in their earliest stages," said Barry A. Franklin, Ph.D., director at William Beaumont Hospital in Royal Oak, Mich., and an American Heart Association volunteer. "This way, you can treat the risk factor with lifestyle changes and pharmacotherapies, if appropriate, before it ultimately leads to the development of cardiovascular disease."