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Message: <blockquote data-quote="sirajstc" data-source="post: 12668831" data-attributes="member: 91140">Healthy heart for life: Avoiding heart disease 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 a  sedentary lifestyle to being active as little as one hour a week.  That's right, just one hour. Obviously, the more active you are, the  better. But just one solid 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! A Plan for Preventing and Conquering Heart  Disease. But one of the key messages in the plan is that even little  steps may make a big difference. Some of these steps for getting started  are in a two-week "Quick Start" section of the book termed Eat 5, Move  10, Sleep 8.    Here's a summary of the Mayo Clinic Healthy Heart Plan's quick start:   <ul> <li data-xf-list-type="ul">Eat 5. Eat five servings of fruit 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 fruit  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.</li> <li data-xf-list-type="ul">Move 10. Add at least 10 minutes of moderately  intense physical activity to what you do every day. Sure government  recommendations say 30 minutes or more, but the bottom line is even 10  minutes makes a difference. For example, just 60 to 90 minutes a week of  physical activity can reduce your heart disease risk by up to half.  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 a day.</li> <li data-xf-list-type="ul">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.</li> </ul> All of these tips — Eat 5, Move 10, Sleep 8 — are meant to be tried for  two weeks before you move on to a more established healthy heart 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.  </blockquote>

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