University of Wisconsin - Extension

A healthy lifestyle, including sensible food choices and regular physical activity, can reduce the risk of heart disease and help you feel your best, according to a University of Wisconsin-Extension nutrition specialist.

"Some risk factors associated with heart disease can't be controlled, such as your gender, race and family history," says Susan Nitzke, also a professor of nutritional sciences at UW-Madison. "However, other risk factors -such as high blood cholesterol levels, high blood pressure, obesity and lack of physical activity-may be affected by eating a variety of foods in moderation and getting regular physical activity."

Nitzke says recent studies also have found that folic acid (or folate) and other B vitamins help reduce blood levels of a harmful substance called homocysteine. Folic acid is found naturally in leafy vegetables, beans, lentils, oranges and seeds. Breads, cereals, rice and pasta also are usually enriched with folic acid.

"Rather than trying to change your lifestyle every time a new research study or newspaper article comes out about health concerns, it's a good idea to follow the ABC's for good health," Nitzke says.

These include:

--A is aim for fitness. Aim for a healthy weight and be physically active each day.

- B is build a healthy base. Let the Food Guide Pyramid guide your food choices. Choose a variety of grains each day, especially whole grains. Choose a variety of fruits and vegetables each day. Eat moderate amounts of foods from the milk and meat/beans food groups.

- C is choose sensibly. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods to moderate your intake of sugars. Choose and prepare foods with less salt. If you drink alcohol, do so in moderation.

Nitzke also recommends taking these actions to reduce your risk of heart disease:

- Have your blood cholesterol checked and discuss your personal risk factors for heart disease with your health care provider.

- Eat food with less fat, saturated fat and cholesterol.

- Reduce calories if you are overweight.

- Quit smoking.

- Stay physically active each day. You can start by walking, climbing stairs or other activities 15 minutes each day, two days a week. Build up to 30 minutes, three days a week, with a goal of 5 to 7 days per week.

- Follow your health care provider's advice, especially if you have high blood pressure or diabetes.