1. Why Heart Health Matters
Cardiovascular disease is one of the leading causes of death worldwide. A healthy heart not only supports your overall well-being but also improves energy, longevity, and quality of life.
2. Eat a Heart-Friendly Diet
- Increase Fruits and Vegetables: Aim for a variety of colorful produce rich in vitamins, minerals, and antioxidants.
- Choose Healthy Fats: Opt for olive oil, avocados, nuts, and fatty fish like salmon instead of trans fats or processed oils.
- Limit Salt and Sugar: Excess sodium raises blood pressure, while too much sugar contributes to weight gain and diabetes.
3. Exercise Regularly
Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week. Activities like brisk walking, cycling, swimming, or dancing strengthen the heart and improve circulation.
4. Maintain a Healthy Weight
Excess weight increases the strain on your heart and can lead to high blood pressure, high cholesterol, and type 2 diabetes.
5. Quit Smoking and Limit Alcohol
Smoking damages blood vessels and reduces oxygen in the blood. Limiting alcohol helps control blood pressure and prevents additional heart strain.
6. Manage Stress
Chronic stress can raise blood pressure and inflammation. Practice relaxation techniques such as deep breathing, meditation, or yoga.
7. Get Regular Health Check-Ups
Monitoring your blood pressure, cholesterol, and blood sugar helps detect potential problems early and take preventive action.
8. Sleep Well
Aim for 7–9 hours of quality sleep per night, as poor sleep is linked to higher risks of cardiovascular disease.
