Obesity is on the rise, as is the number of people at risk for heart disease. This is the time to take charge of your heart health.

Cardiovascular diseases, including stroke, are our nation’s No. 1 killer. To urge Americans to join the battle against these diseases, and to remind ourselves to take stock of our own health, Congress decided in 1963 to proclaim February “American Heart Month.” It’s a good time to be sure you are doing everything possible to maintain a healthy heart. According to the American Heart Association (AHA), at www.americanheart.org, healthy eating habits alone can help you reduce three of the risk factors for heart attack: high blood cholesterol, high blood pressure and excess body weight. Here is what you need to know:

High blood cholesterol –

The AHA says about 105 million Americans have total cholesterol of 200 mg/dL or higher, a level at which cardiovascular risk begins to rise. Optimal LDL cholesterol reading would be less than 100mg/dL. HDL cholesterol needs to be above 40mg/dL.

Increase HDL
Limit fat to no more than 30% of your total calories. For example, if a person consumed 2,000 calories, that would be 600 calories or 65 grams of fat. Try to use more monounsaturated oils like olive or canola oil in food preparation.

Decrease LDL
Limit saturated fats (As a good rule of thumb, this includes fats that are hard at room temperature) to no more than 10% of your total calories. That would be 200 calories or 22 grams of saturated fat as a part of your total of 30% total fat for the day.

Limit trans fats
The government now requires that food labels list trans fats, and many restaurants are banning the use of trans fats. Also, if the ingredient list states “partially hydrogenated oil” the product likely contains trans fats. Finally, be sure to get 20-35 grams of fiber every day. Soluble fiber, the kind in oatmeal, binds with cholesterol before it enters the bloodstream and is eliminated.

High blood pressure is a risk factor for heart attack and strokes –

In some people salt can be a factor for high blood pressure. So try to limit sodium to no more than 2,400mg (about one teaspoon of salt) per day.

Overweight and obesity are risk factors for heart disease –

Excess bodyweight can put a strain on the heart, increase blood pressure and raise cholesterol and triglyceride levels. Maintaining a healthy diet and an active lifestyle will help to keep your weight in check. Remember to eat a variety of foods from all food groups. To keep your heart and lungs in shape, try get 30 minutes of moderate intensity exercise most days of the week. This type of activity includes jogging, swimming or walking at moderate pace.

Source: American Heart Association. For more information visit http://www.americanheart.org.