An apple a day can keep the doctor away, but did you know that a dose of vitamin D can help keep the cardiologist at bay? More than half of all adults don't get enough vitamin D, research shows. "Part of the reason for the deficiency we're seeing is that vitamin D is not in a lot of foods," says nutritionist consultant Jeannie Gazzaniga Moloo, PhD, RD, spokesperson for the American Dietetic Association. Low levels of the vitamin have been linked in a growing number of studies to high blood pressure, diabetes, and heart disease. But it's not all bad news. You can take simple steps to boost your vitamin D intake and protect your heart health too.
Get checked. How can you be sure you have enough vitamin D in your system? See your health care provider and ask for a test. "I'm pushing for people to have this checked on a routine basis," says James H. O'Keefe, Jr., MD, a cardiologist at Saint Luke's Mid America Heart Institute and author of a recent article about vitamin D deficiency. "You have to measure it to really know," he adds. If you have less than 20 ng/ml (nanograms per milliliter), talk to your doctor about what it means for your health.

Go outside. The sun's UVB rays help the body make vitamin D. In fact, the sun is the best source. To safely get your dose, spend 15 to 20 minutes, at least three times a week, in sunlight. Worried about sunburn or skin cancer? "Get 15 to 20 minutes of unprotected sun and then put the sunscreen on," suggests O'Keefe. If you have darker skin, which blocks much of the sunlight needed to make vitamin D, multiply that outdoor time by 5.

Eat something fishy. Fatty fishes such as salmon, sardines, herring, and mackerel are good sources of vitamin D. "The current recommendations are around two servings of fish a week," says Gazzaniga Moloo. If you're not in the habit of eating or cooking fish, check out some easy recipes.

Don't forget dairy. "A cup of milk is going to provide about 25 percent of the RDA (recommended daily allowances) for vitamin D," says Gazzaniga Moloo. She suggests getting three servings of vitamin-D-fortified dairy, including certain yogurts, every day. Fortified orange juice and cereals are additional sources. But you may need even more—the government may soon make changes to the current guidelines—so stay tuned to the news.

Consider supplements. If your vitamin D levels are indeed low, talk to your provider about how much you should be getting and how. "Most people need 2,000 IUs a day," says O'Keefe. But he warns that multivitamins typically don't contain that much, so you may have to take a vitamin D supplement. If you're overweight or obese, have diabetes, or if you're older than age 50, supplementation may be just what the doctor orders because people in these categories don't make vitamin D from the sun very effectively, notes O'Keefe. "Vitamin D supplements can help," says Gazzaniga Moloo. "Check with your physician or registered dietician on the amount."