Prioritize regular aerobic exercise. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly. Consider brisk walking, swimming, or cycling. These activities strengthen your heart and improve blood flow.
Diet and Nutrition
Consume a diet rich in fruits, vegetables, and whole grains. Focus on lean protein sources like fish and poultry. Limit saturated and trans fats found in processed foods and red meat. Aim for less than 7% of your daily calories from saturated fat. Incorporate healthy fats, such as those found in avocados and nuts, in moderation.
Manage your blood pressure. High blood pressure silently damages blood vessels. Regular checkups are key. If you have hypertension, adhere to your doctor’s prescribed medication and lifestyle changes. Consider dietary changes like reducing sodium intake to under 2300 milligrams daily.
Maintain a healthy weight. Obesity increases your risk of heart disease. A Body Mass Index (BMI) between 18.5 and 24.9 is generally considered healthy. Combine balanced eating with regular physical activity to reach and maintain a healthy weight.
Don’t smoke. Smoking severely damages blood vessels and increases your risk of heart attack and stroke. Quitting is one of the best things you can do for your heart health. Seek support if needed.
Manage stress. Chronic stress can negatively impact your cardiovascular system. Incorporate stress-reducing techniques into your routine, such as yoga, meditation, or spending time in nature.
Get enough sleep. Aim for 7-9 hours of quality sleep each night. Insufficient sleep can raise blood pressure and increase the risk of heart problems.
Regular checkups with your doctor are crucial for early detection and management of cardiovascular risk factors. Discuss your lifestyle choices and any concerns you may have.
