Nearly 60 million Americans have one or more forms of cardiovascular diseases, according to the American Heart Association (AHA). And, with obesity on the rise, that number is sure to climb even high in the coming years. But it doesn’t have to 
In addition to eating a diet rich in fruits, vegetables, whole grains and lean meats, and taking heart-healthy supplements such as essential fatty acids, all we have to do is get moving, Playing golf on the Wii doesn't Count. We're talking about honest-to-goodness exercise,

If thoughts of tear-including boost-camp workouts are flooding your mind , take a deep bleat, According to the AHA and the American College of Sports Medicine, exercise that is good for your health starts with moderate-intensity aerobic activity 30 minutes a day, five days a week, It can be anything from brisk walking, riding on a stationary bike and using an ellip­tical machine to dancing, rowing or swimming, For even greater health benefits, increase to a higher intensity aerobic activity such as jogging, stair stepping, kick-boxing, playing racquet­ball or doing step aerobics for an hour a day, five days a week. (These guidelines were set for all healthy adults’ ages 18 to 65,) 
It doesn't matter if you exercise all at once or if you break it up throughout the day. Doing three 10-minute power walks means you've done your basic duty to your heart for the day! The key is to keep it interesting so you don't burn out or get bored. 
HART RATE CHECK 
To maximize the cardiovascular benefits of exercise, you need to stay within a target heart rate range during the exercise. Take 220 minus your age and then multiply it by 55 to 80 percent to find your target heart range. For a 45-year-old person, it would be 220 - 45 = 175, so your 55 to 80 percent is 96 to 140 beats per minute. 
If you’d rather not do the math, then use the “talk test.” You should be able to carry on a conversation comfortably while doing a moderate intensity activity. If you are too out of breath to carry on a conversation, then you’re engaged in vigorous activity. 
You may be 20 years old, but your heart might be older than that depending on your lifestyle. Dr. Michael Ozner, a board-certified cardiologist who recently authored. The Great American Heart Hoax, suggests taking the following test to help you determine your true heart age. Read each statement in the box to the right and check the ones that apply, (Some of these will require a blood test prescribed by your physician.)
Scoring: Count up the number of statements you checked

• 0-4:       Your heart age is 20 years older than your calendar age.
• 5-9        Your heart age is 10 years older than your calendar age.
• 10-13:Your heart age is 20 years older than your calendar age.
• 14-16: Your heart age is 10 years older than your calendar age.

DOCTOR’S APPROVAL 
Typically starting a moderate-intensity exercise program doesn’t require a doctor’s pass, but for those who are considering a more vigorous one, Dr. Edward M. Geltman, professor of medicine at Washington University School of Medicine, recommends you consult with your physician if you have risk factors such as hypertension, diabetes, a strong family history of heart disease or stroke (in a first degree relative), smoke currently, have require treatment of high cholesterol recently, or have known heart disease or neurological disease. This February, in honor of heart health month, get your ticker into top shape by exercising regularly. You’ll be glad you did.

• My BMI is between 19 and 25. (Calculate your BMI at www.nhlbisupport.com/bmi).
• I eat at least 5-7 servings of fresh fruits and vegetable a day each week.
• I consume plenty of omega 3 oils (oily, fish, flaxseeds , nuts, olive oil) each week
• I get most of my protein from fish, poultry, or vegetarian sources
• I abstain from or rarely consume processed foods laden with trans-fats, high fructose corn syrup, processed white flour and white sugar, and added chemicals.
• I  exercise a minimum of 2.5 hours per week
• I manage my stress, get enough sleep, have work/life balance am calm and relaxed.
• I laugh easily and have a positive outlook.
• My blood pressure is less than 120/80 mm Hg.
• I am a non-smoker.
• My total cholesterol is under 200 mg/dl.
• My good cholesterol (HDL) is greater than 40 mg/dl (man) or 50 mg/dl (woman).
• My triglycerides level is less than 150 mg/dl
• My waist size is less than 40 inches (man) or 35 inches (Woman).
• My high fasting glucose is less than 100 mg/dl.
• I have an annual physical exam and comprehensive lab once a year.