As you've probably determined by reading the previous sections on individual risk factors for developing heart disease, you actually can reduce your own risk for this disease and the conditions that contribute to it. Though you might have a genetic susceptibility to high blood pressure, high cholesterol, or diabetes, or your age itself may increase your chances of contracting heart disease, you can take positive action to manage your overall risks. Here are some suggestions:

• Eat a low-fat, low-cholesterol, high-fiber diet. The less saturated fat you consume, the better you'll be able to manage blood cholesterol levels. Try to build your diet around fresh fruits, vegetables, and whole grains. Limit the amount of animal fat, meat, and dairy products you consume, and go easy on the salt — especially if you suffer from high blood pressure.

• Manage your weight. Ask your health care provider to help you determine what your weight should be and how you can best reach and maintain that weight. No matter what other lifestyle changes you make, being overweight or obese can dramatically increase your risks of suffering from some form of heart disease.

• Exercise regularly. Physical activity not only helps control obesity, but also helps dramatically reduce the severity of many conditions that contribute to heart disease. The Surgeon General recommends thirty minutes of exercise, at least three days a week.

• Drink alcohol in moderation. If you drink alcohol, keep your consumption to no more than one drink a day.

• Stop smoking. Now — use whatever means necessary.

• Find ways to avoid or relieve stress. Being stressed out is not only unpleasant but also hard on your heart. When you're under stress, your heart rate can go up, your breathing can become shallow, and all of your muscles can become tense. If you want your heart and brain to be nourished by a strong, healthy flow of oxygenated blood, keep stress to a minimum. Exercise helps, as does relaxation therapy, meditation, and quiet time spent enjoying the things you love.