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Healthy heart for life: Avoiding heart disease
I'd like to improve my heart health, but I'm worried I don't have the
motivation to join a gym or make big diet changes. Any advice?
It's great that you want to improve your heart health. Don't think that you
have to make big changes to have an effect on your heart health, though. Even
small, basic steps can have dramatic effects.
One of the biggest drops in heart disease risk occurs when you go from
living a sedentary lifestyle to being active for as little as one hour a week.
Obviously, the more active you are, the better. But just one full hour of activity
over the course of a week makes a difference.
Health professionals at Mayo Clinic have developed the Mayo Clinic
Healthy Heart Plan. The entire plan is contained in the book "Mayo Clinic Healthy
Heart for Life!" But one of the key messages is that even little steps may make a
big difference.
Some of these steps for getting started are included in the "Eat 5, Move 10,
Sleep 8" section of the book, which describes a two-week quick start to the Mayo
Clinic Healthy Heart Plan. Here's a summary of the Mayo Clinic Healthy Heart
Plan's quick start:
 Eat 5. Eat five servings of fruits and vegetables a day to boost your heart
health. Start by eating breakfast and including at least one serving of fruit or
vegetable. Snack on vegetables or fruits in between meals. Make a conscious
effort to include fruits and vegetables in your daily meals. Don't worry so much
about foods you shouldn't eat — just work on getting five or more servings of
fruits and vegetables a day.
 Move 10. Add at least 10 minutes of moderately intense physical activity to
what you do every day. Sure government recommendations say to include
physical activity for 30 minutes or more a day, but the bottom line is even 10
minutes makes a difference.
For example, studies have found just 60 to 90 minutes a week of physical
activity can reduce your heart disease risk by up to 50 percent. That's a big
benefit from a pretty small commitment on your part. It doesn't have to be
elaborate — take the stairs, take a walk, just get moving. As you become more
active, you can try to increase your total amount of activity each day.
 Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time
for good sleep, but it's important. For two weeks try to get eight hours of good,
quality sleep each night. Yes, each person's sleep needs vary slightly, but eight
is a good number to shoot for.
All of these tips from the "Eat 5, Move 10, Sleep 8" section of the book are
meant to be tried for two weeks before you move on to a more established hearthealthy plan. But there's nothing wrong with continuing this quick start for longer
periods. Consider trying other reputable diet and exercise plans offered by the
American Heart Association and government agencies. The point is to get started
with something and keep at it.