Eat cholesterol-friendly foods High levels of bad cholesterol threaten the health of your heart. Limit the amount of foods that contain saturated fats, which can increase your cholesterol. These include butter, lard, fatty meats and full-fat dairy products. Instead, support your diet with foods that can naturally lower your cholesterol. Fill your plate with foods rich in soluble fiber, such as beans, sweet potatoes, berries, plums, broccoli and carrots, which help to maintain healthy cholesterol levels,” suggests Bowerman. Harmonize your heart health with music You may already know that listening to music can help you relieve stress. But did you know that music with slower tempos can also help you lower your blood pressure and improve your heart rate variability? Music subconsciously affects our mood. The right type of music can have a positively calming effect and has been proven to lower blood pressure. Listening to music for at least 30 minutes a day can lower blood pressure

Avoid overeating through portion control Your diet heavily contributes to the health of your heart. The nutrients you consume can either support a healthy heart of undermine it. Considering that excessive eating can lead to unhealthy weight gain, a major risk to heart health, so portion control and healthy choices become all the more important.Portions ballooned through the past few decades and adults now consume 300 more calories a day than they did in 1985. Oversized portions make it easy to overeat without realizing it, so one must remain vigilant in sticking to healthy serving sizes. You may be surprised to learn that sleep is essential to your heart health. That’s because deep sleep allows the body to go into periods of lowered blood pressure and heart rate, explains Chris Brantner, founder of SleepZoo. Sleep is an often overlooked key to a healthy heart. Regardless of age, weight or smoking habits, people who are sleep deprived are at a higher risk for cardiovascular disease.

Don’t smoke and avoid secondhand smoke Smoking is known to be detrimental to your health, but did you know it’s also bad for your heart? Studies suggest smoking is a major cause of coronary heart disease, which can lead to heart attacks. Smoking leads to a buildup of fatty substances in the arteries, which is a chief contributor to deaths from smoking. Secondhand smoke is also linked to cardiovascular disease. 5. Shed excess weight Excess weight is an enemy to your heart health—bringing with it a slew of health risks. “Being overweight puts extra pressure on your arterial walls and forces your heart to work harder. It also puts you at risk for developing other diseases, such as atherosclerosis, which can lead to hypertension, cardiovascular disease, heart attacks and stroke,” says Rebecca Lee, RN and founder of Remedies for Me.

Snap out of a sedentary lifestyle Even if you exercise, long bouts of sedentary time can hurt your heart health. Sedentary activities can include things such as working on a computer, watching television or reading. Studies suggest that sedentary behavior may be associated with an increased risk of cardiovascular disease and an overall higher risk of death from any cause. To avoid sedentary periods, get active in your free time. Build movement into your everyday activities and take frequent breaks to stretch your legs if you work at a desk. “Our healthy heart recommendation, for desk-based workers, is to stand up for at least one minute every half hour and to take a five minute physically active break every hour. Studies show this will greatly reduce the risk of heart disease,” says Bridget Hill of Yaypo Wellness & Fitness.

Omega-3 Fats Named because of a chemical bond that falls in the number 3 position on the fatty acid chain, these liquid fats help lower bad LDL cholesterol, raise good HDL cholesterol, lower triglycerides (a type of blood fat), and may reduce the risk of blood clots. Omega-3s help heart muscles beat in a steady rhythm, which may be why studies have shown that men who eat more fish have fewer fatal heart attacks. Mostly found in cold-water fish such as salmon, this important cholesterol-lowering fat isn't made by our bodies. We must consume it from food, and few people eat enough of it. Monounsaturated Fats These important heart-healthy fats are known to lower bad LDL cholesterol and raise good HDL cholesterol. They are found in olive oil, almonds, and avocados. Make no mistake though: Too much total fat—more than about 25% of calories—is still a bad idea. You want to limit saturated fats and trans fats. And curb the omega-6 fats, such as corn oil.

When you hear the word "fat," you probably automatically think "bad." That's because for years we've heard that fat causes heart attacks, high cholesterol, weight gain, and even afternoon slumps. Now we know better. Science has shown that not all fats are created equal. Sure, some fats are still bad, and too much of any kind of fat is harmful to your waist and your health. But research has shown that certain types of healthy fat protect us from high cholesterol, diabetes, and high blood pressure. These types of healthy fat are turning out to be so healthy that you probably need to eat—get this—more of them.

1. Get active each week A healthy heart is one that gets exercised. Physical activity is essential to heart health. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for good heart health. Whether you walk or run, play sports or swim, make sure you build enough active minutes into your week. It doesn’t have to be a chore—find a physical activity you enjoy and just stick with it. 2. Enjoy healthy fats, avoid unhealthy ones Fat is fat, right? Not so fast. Foods actually contain healthy fats and unhealthy ones. Good fats from vegetables, nuts, seeds and fish can reduce the risk of heart disease, lower bad cholesterol and increase good cholesterol. Some fats, such as omega-3 fats, can even help heart muscles beat in a steady rhythm.

heart disease is largely preventable through healthy lifestyle choices. It’s important to remember that the choices you make in your everyday life have direct ramifications on your health, especially your heart. Because your heart serves such a critical function, taking care of it becomes all the more important to your overall health. Fortunately, there are a number of ways you can take your health into your own hands. Keep reading to learn a handful of healthy heart tips recommended by experts and the American Heart Association.

8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure. 9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart. 10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels. 4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast. 5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss. 6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes. 7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.