Emphasize fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats, cholesterol, sodium, and added sugars.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Include strength training exercises at least twice a week.
Achieve and maintain a body weight within the recommended range for your height and build. Losing even a small amount of excess weight can have significant health benefits.
Smoking is a major risk factor for heart disease. If you smoke, quit as soon as possible. Seek support from friends, family, or a smoking cessation program.
If you drink alcohol, it's better to quit it.
Practice stress-reducing techniques such as deep breathing, meditation, yoga, or other relaxation methods. Engage in activities you enjoy to help relieve stress.
Schedule regular check-ups with your healthcare provider to monitor and manage your blood pressure, cholesterol levels, and overall heart health.
Maintain a healthy blood pressure (usually below 120/80 mmHg). Follow your healthcare provider's recommendations for medications and lifestyle changes if you have high blood pressure.
Keep your cholesterol levels in check by eating a heart-healthy diet and, if needed, taking medications as prescribed by your healthcare provider.
Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to various health issues, including heart disease.