Maintain a healthy weight. Carrying extra pounds significantly increases your risk of heart disease.
Prioritize regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
- Include strength training exercises at least two days a week.
Eat a heart-healthy diet. Focus on fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, sodium, and added sugars.
Reduce your intake of processed foods and red meat. Increase your consumption of omega-3 fatty acids found in fatty fish.
Manage stress effectively. Chronic stress contributes to heart problems. Explore stress-reduction techniques like yoga, meditation, or spending time in nature.
Don’t smoke. Smoking severely damages your cardiovascular system. Quitting smoking is one of the best things you can do for your heart health.
Control your cholesterol and blood pressure. Regular checkups with your doctor allow for early detection and management of these risk factors.
- Follow your doctor’s recommendations for medication if needed. Monitor your blood pressure and cholesterol levels at home.
Get enough sleep. Aim for 7-9 hours of quality sleep each night. Insufficient sleep increases your risk of heart disease.
Limit alcohol consumption. Excessive alcohol intake can negatively affect your heart health. Moderation is key.
