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6 a.m. Check your blood pressure
High blood pressure is technically defined as 140/90 mm Hg or higher—but your risk of cardiovascular disease starts to increase at levels as low as 115/75, according to the National Heart, Lung and Blood Institute. Keep tabs on your numbers by investing in a portable home monitor and using it (ask your doctor how often). First thing in the morning is an ideal time to get a base reading.

6:30 a.m. Start sipping
Water helps flush out excess sodium (a major cause of hypertension), and many of us wake up dehydrated. So guzzle some H2O or a glass of OJ—it's rich in potassium, which can help lower blood pressure.

6:45 a.m. Strap on your sneakers—and a pedometer
Exercise helps your heart work more efficiently, and doing it in the morning can help you burn more calories throughout the day, says Stephen Sinatra, MD, a cardiologist at the New England Heart Center. No time for a workout? Wearing a pedometer can help you keep track of the steps you take throughout the day and encourage you to sneak in even more. Aim for 10,000 to keep your weight down and your heart healthy (and if you do have time for a workout, yes, that counts toward your step total).

7:45 a.m. Fuel up with oatmeal
One of the best cholesterol-lowering foods, oatmeal is rich in soluble fiber, which helps lower LDL cholesterol (the "bad" one); it also contains antioxidants that keep plaque from accumulating in the arteries, says Janet Brill, PhD, RD, a nutritionist, exercise physiologist and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks Without Prescription Drugs. Opt for the old-fashioned steel-cut kind—it has the most fiber and protein.

8:15 a.m. Start dinner
Yes, we know it's not even close to lunchtime, but Susan Weiner, RD, a nutritionist and certified diabetes educator, recommends loading your slow-cooker with lean protein and plenty of veggies right now. "You won't feel pressured to cook dinner in the evening when you're hungry, and you won't be tempted to stop for fast food on the way home," she says. The beauty of a slow-cooker is that vitamins and nutrients are preserved in the juices, and you don't need to add calorie-dense cooking oils. Make sure to throw in plenty of antioxidant-rich foods, such as tomatoes for lycopene and carrots for beta-carotene. To enhance flavor, skip the salt and instead season with red pepper, garlic, onions or lemon juice. Chop ingredients the night before to relieve the morning rush.

10:30 a.m. Drink a glass of green tea
Skip the second (or third) cup of coffee and go for green tea. It's rich in antioxidants, and it promotes healthy blood flow for at least 30 minutes after you drink it, according to Greek researchers.

12:30 p.m. Dine away from your desk
Brown-bagging it is a great way to save calories and money—but don't use it as an excuse to stay glued to your computer, says Dr. Goldberg. Take a break (go to a conference room or sit outside) to help relieve stress and prevent you from mindlessly munching more than you need. Whether you bring or buy your meal, fill up on foods that are high in fiber and protein (beans are a great pick) and avoid those high in sodium (including add-ons like ketchup and soy sauce), she says.

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 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.

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