Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Limit intake of saturated and trans fats, cholesterol, salt, and added sugars to promote heart health.
Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. This helps maintain a healthy weight, lower blood pressure, and improve overall cardiovascular fitness.
Smoking is a major risk factor for heart disease. Quitting smoking significantly reduces the risk of heart-related complications. Seek support and resources to aid in the quitting process.
Chronic stress can contribute to heart disease. Practice stress-reducing techniques such as meditation, deep breathing, yoga, or spending time in nature to promote emotional well-being.
Schedule regular check-ups with your healthcare provider to monitor blood pressure, cholesterol levels, and other cardiovascular risk factors. Early detection and management of issues can prevent heart disease.
Excessive alcohol consumption can elevate blood pressure and contribute to heart problems. If you choose to drink, do so in moderation - one drink per day for women is generally considered acceptable.
Being overweight increases the risk of heart disease. Adopt a lifestyle that includes a combination of healthy eating and regular physical activity to achieve and maintain a healthy weight.
Be aware of your family's cardiovascular health history. If there is a history of heart disease, inform your healthcare provider, as this can influence your risk and prevention strategies. Regular communication with your healthcare team is crucial for personalized heart health management.