How to Keep Your Heart Healthy

We know, you've heard all this heart-health stuff before: Get your cholesterol down. Take that Spinning class. Order the salmon. Yawn. But there are some things you may not have heard about how to keep this marvelous muscle going strong: Check your waistband. Pay attention to your pregnancies. Don't skip date night. Intrigued? Check out the latest ways to show your heart some love.

You know: to eat right and keep your weight down.

You maybe didn't know: We're not just talking about nixing marbled steak and trans-fat-filled fries. It's also about blood sugar, says Nieca Goldberg, MD, director of the New York University Women's Heart Program and a spokeswoman for the American Heart Association. Your body responds to high blood sugar by pumping out more insulin to try to turn that sugar into energy. "Too much insulin raises your triglycerides and causes inflammation of the arteries, making them more vulnerable to hardening," Dr. Goldberg explains.

Do this: In addition to choosing a diet low in saturated fat, trans fat, and cholesterol, eat lots of fiber-rich fruits, vegetables, and whole grains, says Nakela Cook, MD, MPH, medical officer at the National Heart, Lung, and Blood Institute (NHLBI). Also, go easy on sweets and refined carbs, which can send blood sugar and insulin levels soaring. The American Heart Association recommends having just 6 teaspoons of added sugar per day.

Bing:Heart attack symptoms

You know: to snub out those ciggies for good.

You maybe didn't know: Your husband's habit could hurt your heart, too. Nonsmokers who are exposed to secondhand smoke at home or at work have a 25 to 30 percent higher risk of heart disease, according to the Centers for Disease Control and Prevention.

Do this: If you smoke, quit any way you can and put the tobacco cash toward a trip to Cancun to celebrate the end of your first smoke-free year—by then, you'll have cut your heart disease risk in half, Dr. Goldberg says. (In 15 years, you'll have the same risk as someone who's never smoked.) Or use that beach outing to bribe a loved one who smokes—when they call it quits, you'll both benefit.

You know: to move your heinie.

You maybe didn't know: You don't have to be a lunatic about it. To cut your risk of heart attack and stroke by 35 to 50 percent, all you need is 30 minutes, five times a week, Dr. Goldberg says. You can even break that half-hour into three 10-minute intervals. Want to work out more? You'll give your HDL ("good") cholesterol an extra boost—and burn more calories, of course.

Do this: Anything that gets you breathing a bit heavily, that you enjoy, and that you'll do consistently. Brisk walking, raking, or shoveling are all good, Dr. Goldberg says: "The important thing is to move, and do it regularly."

You know: to pump your mom for your family's health history.

You maybe didn't know: Your own pregnancy, if you've had one, can be a crystal ball into the future of your heart's health. Women with polycystic ovary syndrome (PCOS)—who may have had difficulty getting pregnant—or those who had gestational diabetes, preeclampsia, or high blood pressure while pregnant have a tendency toward high triglycerides and insulin resistance, making their arteries more vulnerable to plaque buildup, Dr. Goldberg explains.

Do this: In addition to your parents' and grandparents' histories, tell your doctor about what happened when you were pregnant.

You know: to stay on top of your numbers.

You maybe didn't know: In addition to blood pressure, cholesterol, and blood sugar, another number—your waist circumference—is linked to your risk of heart disease, as well as type 2 diabetes, high cholesterol, and high blood pressure. Not that you'd welcome extra weight on your butt or hips, either, but experts believe that abdominal fat is particularly evil because it may release excess fatty acids (which could contribute to insulin problems and plaque buildup) or hormones that promote inflammation (which can do a number on your arteries).

Do this: Set a weight-loss goal of getting your waist measurement to below 35 inches, rather than getting into your high school jeans.

You know: to chill out.

You maybe didn't know: A high level of stress doesn't just strain your heart and raise blood pressure—it makes other risk factors for heart disease worse. "When you're stressed, you have to mobilize energy sources fast, and your brain sends information to the liver to release stored sugar into the bloodstream," Dr. Goldberg explains. "If you're constantly stressed, you keep your blood sugar and insulin levels high, which can lead to the development of belly fat," raising your risk for heart disease. What's more, she says, "If your blood sugar remains so high from stress that your cells can't filter it, the membrane on the cell becomes less responsive," and you process what you eat even less efficiently. You're on an upward spiral to weight gain, high triglycerides, and—all together now!—clogged arteries.

Do this: Find ways to combat your stress, whether it's yoga, long walks on the beach, or watching absurd housewives of a place you've never been to.

You know: the big risk factors for heart disease, like obesity, high cholesterol, smoking, and diabetes.

You maybe didn't know: Seemingly unrelated problems, like depression and rheumatoid arthritis (RA), might also up your risk. Research is ongoing, but patients who have RA may have as much as twice the risk of heart attack and stroke, Dr. Cook says. And women with depression may have a heart disease risk greater than that of women who aren't depressed.

Do this: If you have RA or are depressed, ask your doctor if you should be watched extra closely for heart disease.

Could it be a heart attack?

Every random ping isn't cause for alarm. Lisa J. Young, MD, a cardiologist at the Sutherland Cardiology Clinic in Memphis, tells you what to watch out for.

Probably not a heart attack:

• Chest pain that moves from one spot to another, or a knife-like pain you can pinpoint.
• Pain that's lasted more than an hour, without sweatiness or shortness of breath, especially if you're able to walk around.
• Palpitations without any other symptoms.

Get to the doctor if you feel:

• Pressure or tightness—like an elephant on your chest.
• An abrupt drop in energy or in your ability to exercise.
• Pain in your neck, jaw, back, arm, or shoulder that comes on when you exercise.
• Light-headedness, sweating, shortness of breath, and/or nausea. When in doubt, call your doctor or 911.

Pump up the power of chocolate

Who hasn't used the famed heart-healthy power of dark chocolate as an excuse to nosh? Boost the benefits of your sweet treat by pairing it with blueberries. While berries of all kinds are often touted for their cancer-fighting might, the antioxidant-rich fruit may also help protect your ticker. You can get your fix even when blueberries are out of season with Pure Dark Chocolate Covered Blueberries ($14; puredark.com).

Say "aah!"

Women who have been to the dentist in the past two years reduce their risk of heart attack, stroke, and other cardiovascular problems by at least one-third, a recent study suggests.

How love helps your ticker

• Friend love: Having good pals is associated with lower blood pressure and heart rate.
• Pet love: Pet owners live longer after a heart attack than those who don't have little critters to tend to.
• Romantic love: Women who had hugs from their sweeties had lower blood pressure in one study; on the other hand, people in marriages with a lot of strife may be at a higher risk for heart disease.

More from MSN Health:

• Should Cholesterol Drugs Be Used By Those Without High Cholesterol?
• Fake Drugs Bought on the Web Pose Big Health Risks
• Surprising Facts About Cholesterol
• Cholesterol levels: What numbers should you aim for?
• Top 5 lifestyle changes to reduce cholesterolGood Cholesterol, Bad Cholesterol