Unplug

Staying constantly connected via your phone or computer creates an environment that can prompt the "fight or flight" response and the release of stress hormones. Research shows that playing computer games can cause some of the same physiological effects as stress, such as increased heart rate and blood pressure. Links have also been found between technology use, reduced sleep quality, and increased stress.

Whether or not everyday stress is directly related to poor heart health is still being evaluated, but stress can promote other activities that do increase risks for heart disease. Eating high-fat and high-calorie comfort foods, smoking, and excess alcohol intake are all risk factors that are made worse by stress. Escape from all forms of technology for at least a short period every day and consider taking longer breaks over the weekend or during vacation.

Monitor your sodium intake

Eating high-sodium foods can cause sodium levels to build up in the blood, resulting in increased blood pressure and an increased risk for heart disease. National health recommendations suggest that sodium intake be limited to 2,300 milligrams per day for healthy adults; however, some organizations suggest limiting intake even further to 1,500 milligrams per day. The best way to reduce sodium intake is to limit your consumption of processed foods, such as chips, crackers, condiments, and frozen meals, and reduce the amount of salt you add to prepared foods before eating.

Eat more fiber

Soluble fiber can reduce LDL (bad) cholesterol and decrease the risk of heart disease. Many grains, legumes, and fruits are rich in soluble fiber, including oats, beans, peas, rice bran, barley, and citrus. The American Heart Association recommends that most adults eat 28 grams of dietary fiber per day, which includes soluble and insoluble fiber.

Commit to regular workouts

HDL (good) cholesterol protects against heart disease by clearing excess cholesterol from the blood to prevent it from causing clogged arteries. Research shows that two months of regular cardiovascular exercise can increase your HDL cholesterol by as much as five percent. This can be achieved by exercising for thirty minutes, five days per week. When planning your program, keep in mind that a healthy heart is not only linked to aerobic exercise. The American Heart Association also recommends strength training as a way to reduce heart disease risk.

Get some sleep

Sleeping fewer than six hours per night has been linked to an increased risk for high blood pressure, insulin resistance, heart attack, and stroke. While incorporating more hours of restful sleep each night can help reduce your risk, be sure not to overdo it. Research shows that sleeping more than nine hours a night can also increase your risk. The Centers for Disease Control and Prevention recommends that adults get seven to eight hours of sleep each night.

Sources

• Sound the fiber alarm! Most of us need more of it in our diet

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.