This is the foundation of the 30-Minutes-A-Day Plan. We’ve found the simplest, most powerful steps you can take -- without adding more jobs to your to-do list or expenses to your monthly budget -- to protect your heart the way nature intended.

Heart-smart living can be as simple as laughing at a bad situation rather than getting angry. It means going for walks after dinner, not watching game shows or sports. It means having an apple for dessert rather than apple pie, or spending 15 minutes sipping a cup of Homemade cocoa curled up on the sofa with your spouse instead of watching the 11 o’clock news with a bag of chips. It’s doing a 5-minutes-a-day strength-training program while the Coffee perks in the morning or taking a 3-second meditative pause when the “you’ve got mail” alert sounds on your computer.

Our message: At a cost of no more than 30 minutes a day, you can take powerful, scientifically proven steps to overcome the biggest heart threats out there, including tummy fat, high cholesterol, high blood pressure, insulin resistance, inflammation, free radicals, and a host of factors researchers are still striving to understand, such as homocysteine and a cholesterol particle called LP(a).

Here’s the plan that lets you take them all on and win.

1. Focus on Small Changes for Big Results
Fast, simple diet swaps can cut cholesterol by 30 percent. A 5-minutes-a-day weight-training program can replace 10 years’ worth of lost muscle tissue.

2. Conquer Sitting Disease
Americans spend 22 hours a day sitting or lying down, yet our bodies are built for lots and lots of daily activity. We’ll show you how to build healthy movement back into your life, no matter how jam-packed your days are.

3. Eat Fresh Foods
Fresh, whole foods don’t have to cost more or take more time to prepare than the packaged stuff. These wholesome, delicious edibles -- fresh fruits and veggies, grains, fish, meats, dairy products, and even soy -- not only taste good, they also protect your heart by slashing blood fats, driving down elevated blood sugar, cooling off inflammation, and fighting destructive free radicals. We’ll show you the easiest way to start eating healthier foods and fewer foods from a box.

4. Know Your Numbers
You want results? You can track your success by keeping tabs on six crucial numbers. All adult Americans should know where they stand with regard to these numbers, but virtually none do. You may be surprised by the list, both what’s on it and what’s not. For help sticking with the program, we’ll also tell you which four things to monitor on a daily basis -- a task that should take about 30 seconds each evening. It’s that simple.

5. Avoid Toxins
From tobacco to trans fats, sugar to environmental pollutants, the “toxins” we allow to enter our bodies seem to wreak havoc with our hearts first. Your body doesn’t have to be a Superfund site. We’ll show you how to clean it up.

6. Find Joy
A growing stack of research links hostility, impatience, and holding grudges with poor heart health; in contrast, forgiveness, friends, and optimism are linked with healthier hearts. Do you have a heart-threatening personality type? Find out -- and learn how to live a more joyful life.

zheshimeitiansanshifenzhongjihuadejichu。womenfaxianlezhexiezuijiandanyouxiaodefangfa，niwuxuzengjiaewaigongzuohuozengjianideyueduyusuan，jiukecaiyongtamenshibaohuzijidexinzang，baochiziranzhuangtai。

靈ling巧qiao心xin髒zang生sheng活huo就jiu象xiang在zai逆ni境jing中zhong不bu生sheng氣qi而er笑xiao著zhe麵mian對dui一yi樣yang簡jian單dan。它ta可ke以yi是shi飯fan後hou散san步bu而er不bu是shi坐zuo著zhe看kan節jie目mu或huo體ti育yu比bi賽sai，或huo者zhe是shi吃chi個ge蘋ping果guo當dang甜tian點dian而er不bu是shi吃chi蘋ping果guo派pai
，或huo者zhe是shi花hua上shang15分鍾時間與愛人一起坐在沙發上喝上一杯自製可可飲料，而不是坐在吃上一袋薯片看11點鍾的晚間新聞。也可以是每天5分鍾的健身計劃，而不是早上就喝咖啡或三秒鍾冥想就中止然後就聽到電腦上的警報“你有新的消息！”。

我們的預言：代價不過是每天30fenzhong，nijiukeyitongguocaiqukexueyoulideyouxiaofangfa，kefuzuidadexinzangweixie，baokuoxiaodunang

，gaodanguchun

，gaoxueya，yidaosudikang，yanzheng，ziyouji
，yijixuduohaiyoudaiyanjiuzhementansuocainenglijiedeyinsu
，birutongxingbanguangxianan，hechengzhiweiLP的膽固醇微粒。

以下是讓你從事這些運動最終取勝的計劃：

1.   專注於小變化，大結果

簡易減肥交換就可降低膽固醇30％。而每天5分鍾的減肥計劃相當於10年的肌肉組織。

2.   克服久坐的疾病

美國人每天有22xiaoshishizuohuotangxiade，danwomendeshentibixuyouxuduoxuduorichanghuodonggoucheng。womenjianggaosuninruhezaishenghuozhongzhongxinyinrujiankangyundong
，buguannideshenghuoyouduomanglu。

3. 食用新鮮食物

食用新鮮食物並不比包裝食物更貴或準備時間更長。這些全天然的美味可口的可食用的新鮮水果、蔬菜、穀物、肉類
、奶製品甚至是豆類食物，不僅味美，同時也可保護你的心髒，因為其可有去血脂，降血糖、消炎、抗自由基的作用。我們會告訴你最簡單的方法來開始食用健康食物，減少盒裝食物。

4. 了解相關數字

希望有效果?nikeyitongguobiaogejixialiugeguanjianshuzijiluzijidechenggong。suoyouchengniandemeiguorendouyinggaizhidaozhexieshuzidaibiaoshenme，danshijishangmeiyourenzheyangzuo。kandaoliebiaoyexunichijing，jiyaozenmebuyaozenme。weibangzhudajiajianchijihua，womenhuigaosuninasijianshishiyaorichangjiancede，zheshiyigedayuemeitianwanshangyaohua30秒的任務。就這麼簡單！

5. 避免毒素

congyancaodaofanshizhifang，tangleidaohuanjingwuranyuan，womenyunxudusujinruwomendetinei，tamenshouxianhuiyanzhongweixiewomendexinzang。womendeshentimeiyoubiyaoyaochengweichaojijijinhuichangsuo。womenhuigaosunizenmeqinglishenti。

6. 找樂子

越來越多的研究認為敵意、急躁、記恨帶來心髒不好，相反，寬容
、友善和樂觀則意味著心髒更健康。你具有威脅心髒的個性類型嗎
？找出來，並學會更快樂的生活方式。