Some causes of heart disease can be attributed to "bad genes."
Being overweight or obese can turn on these "bad genes." The
good news is a healthy lifestyle that includes a balanced diet and
regular physical activity can slow, stop, and even reverse the
progression of heart disease.

Take Control

In addition to following your doctor’s instructions and taking your medications as prescribed, there are steps you can take to improve your cholesterol.

1. Know your numbers. Since you cannot tell whether or not you have abnormal cholesterol by the way you feel, it is important to have your blood tested periodically. If you have taken the VAP Test, you have taken the first step to being in control of your cholesterol.
   
   
2. Stop smoking. Smoking is a major risk factor for heart disease. According to the American Heart Association, eliminating smoking not only reduces the risk of coronary heart disease, but also reduces the risk of repeat heart attacks and death by heart disease by 50 percent.
   
   
3. Exercise. The USDA recommends that you be physically active at least 30 minutes most days of the week. Choose an activity that you enjoy and can do daily. This may be walking, running, swimming, cycling, dancing, or joining a gym. You can even incorporate physical activity into your daily routine by gardening, cleaning house, or playing with the kids!
   
   
4. Eat a balanced diet. The American Heart Association and the USDA recommend using the following guidelines when planning a healthy diet:
   
   
   • Choose foods low in saturated fat and dietary cholesterol. Saturated fat and cholesterol are found mainly in foods from animals. These foods include beef, veal, lamb, pork, lard, poultry fat, butter, and dairy products made from whole and 2% milk. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.
     
     
   • Eat plenty of nutrient-rich fruits and vegetables. Fruits and vegetables are high in fiber, low in calories, and great for your heart. Try to eat produce in a variety of kinds and colors to give your body the mix of vitamins and nutrients it needs.
     
     
   • Choose whole grains when possible. Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they don't provide as much fiber naturally. Good sources of whole grains include barley, brown rice, oatmeal, whole wheat breads, whole wheat pasta, and whole wheat crackers.
     
     
   • Be mindful of how much you eat. Be familiar with appropriate portion sizes and don’t feel like you need to clean your plate. Consider keeping a “food journal” for a week. Write down what you eat at each meal and snack along with how much you eat. This will allow you to visualize the food choices you make and help you find ways to improve your diet.
     
     
   • Choose beverages and foods low in sugar and sodium. Get in the habit of reading food labels. Convenience foods and meals from restaurants are notoriously high in sugar and sodium, so limit these foods to once or twice a week.