Choose a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Minimize the intake of saturated fats, trans fats, cholesterol, and sodium. Prioritize foods that support heart health, such as oily fish, nuts, seeds, and olive oil.
Regular physical activity is crucial for heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities like brisk walking, jogging, swimming, or cycling.
Being overweight or obese can increase the risk of heart disease. Strive to achieve and maintain a healthy weight through a combination of balanced nutrition and regular exercise. Consult with a healthcare professional to determine a realistic and sustainable weight goal.
Chronic stress can contribute to heart problems. Practice stress-management techniques such as mindfulness, meditation, deep breathing exercises, or yoga. Incorporating relaxation activities into your routine can help reduce overall stress levels.
Aim for 7-9 hours of quality sleep each night. Poor sleep patterns and inadequate sleep have been linked to an increased risk of heart disease. Establish a regular sleep schedule, create a comfortable sleep environment, and practice good sleep hygiene habits to support overall cardiovascular health.