To improve heart health, several key lifestyle strategies are recommended:

Diet

• Eat a heart-healthy diet rich in high-fiber foods such as whole grains, fruits, and vegetables.
• Include healthy unsaturated fats found in avocados, nuts, and fatty fish like salmon and sardines.
• Limit intake of saturated fats (found in fatty meats and full-fat dairy), added sugars (in sweets and sugary drinks), and sodium (salt), especially from processed foods and deli meats

• Drink alcohol only in moderation-up to 1 drink per day for women and 2 for men

Physical Activity

• Engage in at least 150 minutes per week of moderate aerobic exercise such as brisk walking, running, swimming, cycling, or tennis to improve circulation, lower blood pressure, and strengthen the heart

• Incorporate resistance or strength training to build muscle mass and maintain a healthy weight

• Even small amounts of daily activity, like a 10-minute walk or taking the stairs, can benefit heart health

Weight and Other Habits

• Maintain a healthy weight to reduce strain on the heart and lower blood pressure

• Avoid smoking and tobacco use, which significantly increase heart disease risk

• Manage stress through relaxation techniques like deep breathing and fostering positive emotions

• Protect your heart by preventing infections through good hygiene, as infections can strain the heart

Adopting these habits consistently can reduce the risk of heart disease and improve overall cardiovascular health.