Heart disease is still the leading cause of death for both women and men in the United States. That does not mean it has to happen to you. You have the power to prevent heart disease, no matter if you are 17 or 77, you can make healthy lifestyle changes that will lower your risks of heart disease or stroke.

It’s important to make healthy lifestyle changes as early as possible since the risks of heart disease increase dramatically during menopause and after. But it is never to late to take action. Protecting your heart can be as simple as taking a brisk walk, eating more vegetables, and seeing your doctor regularly.

Diet and exercise are two factors that are prominent in creating a heart healthy lifestyle. Maintaining a healthy weight is important for a vibrant, vigorous life. Unfortunately, research shows that American women are eating more and moving less.

If you need to lose weight, the best approach is a gradual one. Don’t skip meals, don’t fall for fad diets, and don’t give up. Do eat 3 to 5 meals every day. Do make your portion sizes smaller. Do eat lots of fresh fruits and vegetables.

There are many diets that can help you lose weight. If you have struggled with weight gain and loss in the past, take it day by day. Use a fitness journal to chart your efforts, recording your current weight and measurements. You will want to keep track of everything you eat and drink so you will know what food choices work and which ones don’t.

Exercise at least 6 days a week. Alternate your workouts between cardio activities and strength training exercises. Build up your strength and implement circuit training into your routine, adding weights and coordinating weightlifting with cardio. It has been proven that just 30 minutes of exercise each day will help to improve heart function and protect your health.

Regular physical activity not only improves heart function, it also relieves stress and depression, major factors for heart disease and other health conditions. Daily exercise is good for the body, mind and soul. It increases endorphins, opens your lungs, improves circulation, and energizes every cell in your body. Follow that up with adequate sleep each night, so your body has time to restore all that energy and give your heart the rest it needs.