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.

這是每天三十分鐘計劃的基礎(chǔ)。我們發(fā)現(xiàn)了這些最簡單有效的方法，你無須增加額外工作或增加你的月度預(yù)算，就可采用它們事保護自己的心臟，保持自然狀態(tài)。

靈巧心臟生活就象在逆境中不生氣而笑著面對一樣簡單。它可以是飯后散步而不是坐著看節(jié)目或體育比賽，或者是吃個蘋果當甜點而不是吃蘋果派，或者是花上15分鐘時間與愛人一起坐在沙發(fā)上喝上一杯自制可可飲料，而不是坐在吃上一袋薯片看11點鐘的晚間新聞。也可以是每天5分鐘的健身計劃，而不是早上就喝咖啡或三秒鐘冥想就中止然后就聽到電腦上的警報“你有新的消息！”。

我們的預(yù)言：代價不過是每天30分鐘，你就可以通過采取科學有力的有效方法，克服最大的心臟威脅，包括小肚囊，高膽固醇，高血壓，胰島素抵抗，炎癥，自由基，以及許多還有待研究者們探索才能理解的因素，比如同型半光酰氨，和稱之為LP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.   專注于小變化，大結(jié)果

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

2.   克服久坐的疾病

美國人每天有22小時是坐或躺下的，但我們的身體必須由許多許多日常活動構(gòu)成。我們將告訴您如何在生活中重新引入健康運動，不管你的生活有多忙碌。

3. 食用新鮮食物

食用新鮮食物并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、谷物、肉類、奶制品甚至是豆類食物，不僅味美，同時也可保護你的心臟，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(guān)數(shù)字

希望有效果?你可以通過表格記下六個關(guān)鍵數(shù)字記錄自己的成功。所有成年的美國人都應(yīng)該知道這些數(shù)字代表什么，但實際上沒有人這樣做。看到列表也許你吃驚，即要怎么不要怎么。為幫助大家堅持計劃，我們會告訴你哪四件事是要日常監(jiān)測的，這是一個大約每天晚上要花30秒的任務(wù)。就這么簡單！

5. 避免毒素

從煙草到反式脂肪，糖類到環(huán)境污染源，我們允許毒素進入我們的體內(nèi)，它們首先會嚴重威脅我們的心臟。我們的身體沒有必要要成為超級基金會場所。我們會告訴你怎么清理身體。

6. 找樂子

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