- Eat a Heart-Healthy Diet: Focus on fruits, vegetables, whole grains, lean proteins (like fish and poultry), and healthy fats (like those found in avocados, nuts, and olive oil). Limit processed foods, sugar, and saturated fats.
- Stay Active: Aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, cycling, or swimming. Incorporate strength training at least twice a week.
- Maintain a Healthy Weight: Keep your weight within a healthy range to reduce strain on your heart. Even small weight loss can improve heart health.
- Monitor Blood Pressure and Cholesterol: Regular check-ups can help keep these levels in check. If they’re high, work with your healthcare provider on a plan.
- Limit Alcohol Intake: If you drink alcohol, do so in moderation—up to one drink per day for women and two for men.
- Quit Smoking: If you smoke, seek help to quit. Avoiding tobacco is one of the best things you can do for your heart.
- Manage Stress: Practice stress-reduction techniques such as mindfulness, yoga, or deep breathing exercises.
- Get Enough Sleep: Aim for 7-9 hours of quality sleep each night, as poor sleep can contribute to heart issues.
- Stay Hydrated: Drink plenty of water throughout the day to support overall health.
- Regular Health Screenings: Keep up with regular check-ups, including blood sugar and other relevant screenings.
Making these lifestyle changes can have a significant positive impact on your heart health. Start gradually, and find what works best for you!