Prioritize a Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats like olive oil. This reduces inflammation and lowers cholesterol.
Engage in at least 150 minutes of moderate-intensity aerobic exercise weekly. Consider brisk walking, swimming, or cycling. Strength training twice a week builds muscle mass, improving metabolism and heart function.
Manage stress effectively. Practice relaxation techniques like deep breathing or yoga. Aim for 7-8 hours of quality sleep nightly. Chronic stress elevates blood pressure and increases heart risks.
Maintain a healthy weight. Losing even 5-10% of excess weight significantly improves cardiovascular health. Consult a nutritionist for personalized guidance.
Quit smoking. Smoking severely damages blood vessels and increases the risk of heart disease. Seek professional support for cessation if needed.
Monitor your blood pressure and cholesterol regularly. Early detection of abnormalities allows for timely intervention. Consult your doctor for recommended screening frequencies.
Limit sodium intake to less than 2,300 milligrams daily. Reduce processed foods and eat more fresh produce. This helps control blood pressure.
Increase your potassium intake through foods like bananas and sweet potatoes. Potassium helps balance sodium levels and improve heart function.
Consider adding heart-healthy supplements after consulting your doctor. Some options include omega-3 fatty acids, CoQ10, and magnesium. Always follow recommended dosages.
