Try to incorporate wild-caught fish into your diet twice per week (farmed fish are often not as high in Omega 3’s). [3] X Research source The only studies about using omega-3s to prevent heart disease have been done in small, select groups so more research needs to be done. [4] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source

Replace refined grain products with whole-grain products. Choose whole-wheat flours, 100% whole grain bread, high-fiber cereal, whole grain pasta, steel-cut oats, brown rice, and barley. Stay away from white or refined flours, white bread, frozen waffles, biscuits, cornbread, egg noodles, granola bars, high-fat snacks, quick breads, cakes, pies, donuts, and buttered popcorn. Choose complex carbs that have greater than 5 g of fiber to stay healthy.

3 oz. of lean meat is about the size of a smart phone. ¼ cup of nuts is about the size of a golf ball. 1 cup of vegetables is about the size of a baseball.

Losing 5–7% of your body weight can help improve elevated blood sugar as well as prevent diabetes, metabolic disease, and heart attacks. Check your BMI: here

Aim for over 150 minutes of moderate-intensity exercises throughout the week. [13] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source As an alternative, you can do 25 minutes of vigorous activity three days per week and some kind of moderate to high-intensity muscle training twice per week. Try to stand up and walk around at least once an hour so you don’t stay sedentary for extended periods of time.

One study showed that meditation effectively lowered systolic and diastolic blood pressure by an average of 4. 7 and 3. 2 mm Hg. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Limit caffeine consumption and cut out all caffeine after 2 PM. Try to go to sleep at the same time every night to regulate your sleep-wake cycle. Exercise regularly to boost serotonin levels. Refrain from watching television or using a laptop while in bed.

Blood Pressure. Have your blood pressure checked every two years. You may need to get checked more often if your numbers are high or if you are at risk of high blood pressure. Your blood pressure should stay below 130/80. [20] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Cholesterol. The information about cholesterol has become more detailed and is based more on smaller lipoproteins than on overall cholesterol. Therefore, ask your doctor to run a cholesterol panel to check your CRP, or C-reactive protein, levels. Elevated CRP levels are linked to inflammation of the arteries, which can be linked to heart disease. A simple blood test can check your CRP levels. You may need cholesterol medication if you have LDL above 189 if you don’t have diabetes mellitus or cardiovascular disease. [21] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Diabetes. The recommended age to begin screening for diabetes is 45, but you should ask your doctor when you should start having screenings based on your medical history and risk factors. Even prediabetes is now being treated by doctors as a risk factor for the development of diabetes and cardiovascular disease as well. Get screened for abnormal blood sugar levels especially if you’re between 40–70 and overweight or obese. [22] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source

Combat metabolic syndrome by tackling any risk factors you may have. Exercise and change your diet to lose weight if you have abdominal obesity. Limit alcohol, manage stress, and follow other guidelines for a heart-healthy lifestyle. [25] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Inflammation may be caused by loss of muscle mass, cancer, inflammatory diseases (like rheumatoid arthritis or lupus), metabolic syndrome, and injuries to the artery wall, often caused by oxidized LDL cholesterol, smoking, high blood pressure, and high blood sugar. Make sure you have any conditions checked by your doctor before assuming your CRP levels are from heart disease.

One study showed that smoking for two years increases one’s risk of death from cardiovascular disease by 36%. [29] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

If you often struggle to stop at just one drink, discuss your options with your doctor.