Heart disease is America’s No. 1 killer. It effects both men and women and almost everyone could improve their heart health. The good news: there are a lot of things you can do to boost your heart health that don’t cost a lot of money, and aren’t complicated or difficult.

• Eat less fat- Everyone knows this, but few people know how easy it is to make small changes in your diet that have big impact. Be conscious of what you are putting into your mouth. You want chips and dip while watching the game? Try baked tortilla chips and salsa instead. Like to bake? Substitute applesauce for vegetable oil in your cake. Going to a BBQ? Grilled salmon is just as easy and delicious as a hamburger…with less saturated fat. When you make small substitutions to your diet it doesn’t seem as painful, but makes a big difference to your heart!
• Eat more fruits and vegetables- The reason for this is two-fold. Not only do you get fiber and nutrients from fruits and veggies, which can help you process your foods efficiently; you also fill your stomach with low-fat, nutrient-dense foods leaving less room for the fatty stuff.
• Don’t skip breakfast- FACT: Most heart attacks occur between 7 a.m. and Noon. There is no conclusive data explaining this, but researchers have found that your platelets (the cells that help your blood to clot) are the stickiest during that time. Eating makes the platelets less sticky and possibly less likely to clump together and form a blockage in an artery.
• Lower your cholesterol- Depending on your genes, eating right may not be enough to keep your cholesterol at healthy levels. If you find after changing your eating habits your cholesterol is still high, your doctor may prescribe a statin to help lower it. Be consistent in taking your medication and make sure your doctor monitors your levels closely to ensure good heart health.
• Keep your blood pressure in check-This too may be genetic. You may have inherited more than your father’s green eyes. Monitor your blood pressure and if your doctor prescribes medication, be sure to take it as directed.
• Find your inner peace- Do you blow up when you are stressed? Over-react when you are frustrated? Studies have shown that people who over-react to stress  are more likely to have reduced blood flow to the heart. Relaxation techniques aren’t just for your flaky friend Sunshine anymore…yoga, meditation, deep breathing, stretching and massage are great ways to relax your body and increase blood flow to your heart.
• Invest in anti-oxidants-Vitamins A, C and E, beta-carotene, and CoQ10 are important to your heart. These will slow plaque formation in your arteries, keeping the pathways open for your blood to carry oxygen and nutrients to your cells.
• Stop Smoking- Smoking isn’t just bad for your lungs, it also constricts your blood vessels and increases your risk for plaque formation, both of which make it hard for your blood to get around. The good news is that a few years after quitting, your risk of heart attack goes down dramatically.
• Move it!- A sedentary lifestyle is one of the greatest risk factors for heart attack death. You don’t need to be a triathlete to reap the benefits…a half hour of moderate exercise (like brisk walking) can make all the difference. You say you don’t even have time for that? Incorporate exercise into your everyday life. Take the stairs at work, park on the outer edge of the parking lot and hike in to the grocery store, hide the remote for the TV, join your kids in a basketball game, there are plenty of little changes you can make to add activity and fun to your life!