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.

这是每天三十分钟计划的基础。我们发现了这些最简单有效的方法，你无须增加额外工作或增加你的月度预算，就可采用它们事保护自己的心脏，保持自然状态。

灵巧心脏生活就象在逆境中不生气而笑着面对一样简单。它可以是饭后散步而不是坐着看节目或体育比赛，或者是吃个苹果当甜点而不是吃苹果派，或者是花上15分钟时间与爱人一起坐在沙发上喝上一杯自制可可饮料，而不是坐在吃上一袋薯片看11点钟的晚间新闻。也可以是每天5分钟的健身计划，而不是早上就喝咖啡或三秒钟冥想就中止然后就听到电脑上的警报“你有新的消息！”。

我们的预言：代价不过是每天30分钟，你就可以通过采取科学有力的有效方法，克服最大的心脏威胁，包括小肚囊，高胆固醇，高血压，胰岛素抵抗，炎症，自由基，以及许多还有待研究者们探索才能理解的因素，比如同型半光酰氨，和称之为LP的胆固醇微粒。

以下是让你从事这些运动最终取胜的计划：

1. 专注于小变化，大结果

简易减肥交换就可降低胆固醇30％。而每天5分钟的减肥计划相当于10年的肌肉组织。

2. 克服久坐的疾病

美国人每天有22小时是坐或躺下的，但我们的身体必须由许多许多日常活动构成。我们将告诉您如何在生活中重新引入健康运动，不管你的生活有多忙碌。

3. 食用新鲜食物

食用新鲜食物并不比包装食物更贵或准备时间更长。这些全天然的美味可口的可食用的新鲜水果、蔬菜、谷物、肉类、奶制品甚至是豆类食物，不仅味美，同时也可保护你的心脏，因为其可有去血脂，降血糖、消炎、抗自由基的作用。我们会告诉你最简单的方法来开始食用健康食物，减少盒装食物。

4. 了解相关数字

希望有效果?你可以通过表格记下六个关键数字记录自己的成功。所有成年的美国人都应该知道这些数字代表什么，但实际上没有人这样做。看到列表也许你吃惊，即要怎么不要怎么。为帮助大家坚持计划，我们会告诉你哪四件事是要日常监测的，这是一个大约每天晚上要花30秒的任务。就这么简单！

5. 避免毒素

从烟草到反式脂肪，糖类到环境污染源，我们允许毒素进入我们的体内，它们首先会严重威胁我们的心脏。我们的身体没有必要要成为超级基金会场所。我们会告诉你怎么清理身体。

6. 找乐子

越来越多的研究认为敌意、急躁、记恨带来心脏不好，相反，宽容、友善和乐观则意味着心脏更健康。你具有威胁心脏的个性类型吗？找出来，并学会更快乐的生活方式。