2:30 p.m. Have a snack
Check off a few of your 5 to 9 recommended daily servings of vegetables and fruits. Try an apple with a tablespoon of low-sodium peanut butter. Nuts (and nut butters) are rich in good-for-your-heart omega-3 fatty acids.

3:30 p.m. Take a breather
Being chronically stressed and anxious has been linked to an increased risk of cardiovascular problems; some studies have even found that people who suffer from anxiety are more likely to have a heart attack. Mellow out to keep your cool and prevent a stress-fueled trip to the vending machine (overeating can lead to obesity, another heart-disease risk factor). Take 5 minutes to place your hands just below your ribs and feel them move in and out as you slowly and deeply inhale and exhale. Or sneak in a 15- to 30-minute siesta if you can. A study published in the Archives of Internal Medicine found that people who regularly took a daytime nap were 37% less likely to die from coronary artery disease.

7 p.m. Take a walk
Resist the urge to melt into the couch after eating that heart-healthy slow-cooked meal—grab a friend and/or family member and go for a walk around your neighborhood. Mild physical activity an hour or so after eating helps with digestion and takes stress off the heart. Plus, it’ll help you get your 10,000 steps.

9 p.m. Start winding down
The key to good sleep is to ease your body into it. Get yourself ready for bed with a warm bath or some simple yoga moves (find a step-by-step video of poses designed to curb insomnia at YogaToday.com). Afterward, rub on some lavender oil; research shows that the scent may promote deeper sleep. Also, try drinking a cup of lowfat milk (it may help you fall asleep faster).

9:30 p.m. Don’t forget to floss
Studies have found that people with gum disease are more prone to cardiovascular disease. A possible reason: Both conditions are associated with higher levels of inflammation in the body. Flossing regularly keeps your gums in tip-top shape.

10 p.m. Lights out
At least 7 hours of shut-eye is essential to prevent cardiovascular disease, say experts. Lack of sleep can lead to obesity (a heart disease risk factor), since it increases the production of ghrelin, a hormone that “sends a message to your brain that says, ‘I’m hungry, feed me,’” says sleep expert Michael Breus, PhD, author of Beauty Sleep. And get this: Swedish researchers looked at data spanning 20 years and found that the number of heart attacks routinely dipped on the day after daylight saving time ends (when we turn our clocks back an hour in the fall) and increased the week after we turn them an hour forward in the spring.

Read more: Heart Healthy Diet Tips at WomansDay.com –Healthy Diet Plans Too – Woman’s Day