The heart pumps approximately 2,000 gallons of blood through the body and beats about 100,000 times each day, so it is easy to understand why it is so important to keep your ticker healthy.

Risk factors for heart disease can be broken into two categories. “Modifiable” risk factors, those you can prevent or change, and “non-modifiable” risk factors, those you can’t change, such as age and race. Two of the most important “modifiable” healthy heart factors are nutrition and physical activity.

There is no doubt that heart health is a lifetime commitment, but it is easy to make choices that can positively affect your heart. Lowering your body weight by just 10% can begin to decrease your risk of developing heart disease!

Here are some easy tips to strengthen and protect your heart.
• Control stress. Consider spending a few minutes each day gadget-free (no email, phone calls or text messages).
• Avoid salt and replace it with herbs and spices. Decreasing salt consumption can reduce your blood pressure.
• Get adequate sleep every night. 7 – 8 hours is recommended.
• Exercise regularly. Both cardiovascular and strength training are important.
• Quit smoking.
• Eat a diet rich in a variety of fruits and vegetables, especially deeply colored items like spinach and blueberries.
• Chose whole grain and high fiber foods. These foods also keep you feeling full, longer.
• Limit processed food and drinks that contain added sugar, such as sodas.
• Monitor and control other heart disease related risk factors such as high blood pressure and cholesterol.

It is important to remember that you can still enjoy your favorite treats on occasion and in moderation. You should also consult with your physician during your regular check-ups to make sure you are on track. Although many of these changes seem small, it is the culmination of a lifetime of easy day– to– day choices that can have a significant impact on your heart health.