Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart.

These include high blood pressure, high cholesterol and type 2 diabetes. If you haven't been active for a while, you may need to slowly work your way up to these goals.

But in general, you should aim for at least:. Even shorter bouts of activity offer heart benefits. So if you can't meet those guidelines, don't give up. Just five minutes of moving can help. Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total.

You don't have to exercise hard to benefit. But you can see bigger benefits if you boost the intensity, length and frequency of your workouts. A healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes.

A heart-healthy eating plan includes:. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension DASH eating plan and the Mediterranean diet. Being overweight — especially around the middle of the body — raises the risk of heart disease.

Extra weight can lead to conditions that raise the chances of getting heart disease. These conditions include high blood pressure, high cholesterol and type 2 diabetes.

The body mass index BMI uses height and weight to find out whether a person is overweight or obese. A BMI of 25 or higher is considered overweight. In general, it's linked with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.

Waist circumference also can be a useful tool to measure how much belly fat you have. The risk of heart disease is higher if the waist measurement is greater than:.

Even a small weight loss can be good for you. It can lower blood sugar, also called glucose. And it can cut the risk of type 2 diabetes. Losing even more helps lower blood pressure and blood cholesterol levels.

People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need at least seven hours of sleep each night. Children usually need more. So make sure you get enough rest. Set a sleep schedule and stick to it. To do that, go to bed and wake up at the same times each day. Keep your bedroom dark and quiet too, so it's easier to sleep.

Talk to a member of your health care team if you feel like you get enough sleep but you're still tired throughout the day. Ask if you need to be evaluated for obstructive sleep apnea. It's a condition that can raise your risk of heart disease. Symptoms of obstructive sleep apnea include loud snoring, stopping breathing for short times during sleep and waking up gasping for air.

Treatment for obstructive sleep apnea may involve losing weight if you're overweight. It also might involve using a device that keeps your airway open while you sleep. This is called a continuous positive airway pressure CPAP device.

Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease. Some people also cope with stress in unhealthy ways. For example, they may overeat, drink or smoke. You can boost your health by finding other ways to manage stress.

Healthy tactics include physical activity, relaxation exercises, mindfulness, yoga and meditation. If stress becomes overwhelming, get a health care checkup. Ongoing stress may be linked with mental health conditions such as anxiety and depression.

These conditions also are tied to heart disease risk factors, including higher blood pressure and less blow flow to the heart. If you think you might have depression or anxiety, it's important to get treatment.

High blood pressure and high cholesterol can damage the heart and blood vessels. But if you don't get checked for these conditions, you likely won't know whether you have them. Regular screening tests can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings usually start in childhood. Starting at age 18, blood pressure should be measured at least once every two years. This checks for high blood pressure as a risk factor for heart disease and stroke. If you're between 18 and 39 and have risk factors for high blood pressure, you'll likely be screened once a year.

People age 40 and older also are given a blood pressure test yearly. If you have a condition such as high cholesterol, high blood pressure or diabetes, talk with your health care team. Your doctor may prescribe medicines and recommend lifestyle changes.

Make sure to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan. Certain infections may lead to heart problems. For instance, gum disease may be a risk factor for heart and blood vessel diseases. So brush and floss daily. Get regular dental checkups too.

Other illnesses caused by infections can make existing heart problems worse. Vaccines help protect against infectious diseases. So stay up to date on the following shots:. There is a problem with information submitted for this request.

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Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Strategies to prevent heart disease. Products and services. Strategies to prevent heart disease You can help prevent heart disease by following a heart-healthy lifestyle.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Know your risk for heart disease.

Centers for Disease Control and Prevention. Accessed May 15, Heart disease facts. The Vancouver General Hospital VGH Centre for Cardiovascular Health created Happy Hearts as community-based programs for people who have or are at risk of heart disease.

For more information about the program, contact Nick Pratap, Happy Hearts Coordinator at ext The Champlain Heights Community Centre is located at Maquinna Drive, Vancouver. Amenities include a youth centre, preschool childcare, indoor cycling, a dance studio, squash and racquetball courts, and a fitness centre with sauna.

Outside, there is a tennis court and playground. Kensington Community Centre amenities include a dance studio, pottery studio, indoor pool, fitness centre, gym, playground, and seniors centre. The centre is located at Dumfries St, Vancouver, BC. The Dunbar Community Centre is located at Dunbar St, Vancouver, BC.

Amenities include a fitness centre, dance studio, pottery programs for children, indoor cycling, tennis courts, outdoor sport courts, gymnasium, squash courts, darkroom and playground. Currently, Champlain Heights Community Centre only offers the Happy Hearts Maintenance program.

Find information about our 25 fitness centres; their services, amenities, equipment, costs, location, and more. We have nine indoor and five outdoor seasonal pools.

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chat Quote top Quote bottom Online services. Contact Translate Careers Guides Online services. Site Search:. People and programs. Happy Hearts programs are for people with or at risk of heart disease.

Who is Happy Hearts for? People living with heart disease: Heart attack Angina Angioplasty Open heart surgery People at risk of heart disease: Obesity Hypertension Smoking Diabetes High cholesterol Sedentary lifestyle Strong family history of premature coronary artery disease.

Happy Hearts Plus Happy Hearts Plus is a 6-month, medically-supervised program for people with or at risk of heart disease who are ready to make a lifestyle change. Location and cost Dunbar Community Centre and Kensington Community Centre.

How to join Happy Hearts Plus Have your doctor complete the 2-page referral form. Referral forms are also available at Kensington Community Centre and Dunbar Community Centre. Happy Hearts Plus application with physician's referral form KB Fax your referral form to or drop the form off at Kensington Community Centre or Dunbar Community Centre.