- Eat a nutritious diet - Eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, sodium, sugar, and processed foods. A balanced, nutritious diet fuels your body and promotes good heart health.
- Exercise regularly - Get at least 30-60 minutes per day of moderate exercise to keep your heart strong. Mix up aerobic exercise like walking, jogging, or biking with strength training 2-3 times per week. Staying active boosts heart health.
- Maintain a healthy weight - Carrying extra pounds puts strain on your heart. Losing even just 5-10 lbs if overweight can significantly lower blood pressure and cholesterol.
- Don't smoke - Smoking damages blood vessels and can cause heart disease. If you smoke, commit to quitting to dramatically improve your cardiovascular health.
- Limit alcohol - Drinking too much alcohol regularly increases blood pressure and heart disease risk. Moderate your drinking to no more than 1 drink per day for women, 2 for men.
- Manage stress - Chronic stress takes a toll on your heart. Make time to unwind, try relaxing activities, and get social support to keep stress in check.
- Get enough sleep - Lack of sleep is linked with higher risk of heart disease. Aim for 7-9 hours per night to allow your heart time to rest and recharge.
- Take heart medications as prescribed - If you have high blood pressure, high cholesterol or a heart condition, take medications exactly as directed to optimise heart health.
- See your doctor regularly - Have regular checkups to monitor heart health. Discuss any new or worsening symptoms with your physician as soon as they arise.
Following these effective tips can help you maintain better cardiovascular health and prevent problems down the road. Start making small, sustainable changes to boost your heart health today. Your heart will thank you!
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