To keep your heart healthy, focus on a combination of diet, physical activity, and lifestyle habits:
Heart-Healthy Diet
- Eat plenty of fruits, vegetables, and whole grains to increase fiber intake, which helps lower cholesterol
- Choose healthy fats found in avocados, nuts, seeds, and fish like salmon and sardines, which provide omega-3 fatty acids beneficial for heart health
- Limit saturated fats from fatty meats, full-fat dairy, and tropical oils like coconut and palm oil
- Reduce intake of added sugars found in sweets, sugary drinks, and desserts
- Cut down on sodium by avoiding processed foods, deli meats, and high-salt restaurant meals
- Drink alcohol only in moderation-up to one drink per day for women and two for men
Physical Activity
- Engage in regular aerobic exercise such as walking, swimming, or dancing to strengthen the heart and improve circulation
- Incorporate strength training and activities like yoga to enhance overall cardiovascular fitness
- Reduce sedentary time by moving frequently throughout the day
Other Healthy Habits
- Maintain a healthy weight to lower blood pressure and cholesterol
- Quit smoking and avoid secondhand smoke to immediately reduce heart disease risk
- Monitor and control cholesterol and blood pressure levels with medical guidance
Adopting these habits consistently can significantly reduce your risk of heart disease and improve your cardiovascular health
