how to prevent heart disease

6 hours ago 4

To prevent heart disease, it is essential to adopt a heart-healthy lifestyle consisting of several key habits:

Avoid smoking or using tobacco products, and steer clear of secondhand smoke to prevent damage to the heart and blood vessels.
Engage in regular physical activity, aiming for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly, along with strength training.
Eat a heart-healthy diet rich in vegetables, fruits, whole grains, lean meats, fish, and healthy fats such as olive oil and avocado, while limiting salt, sugar, saturated fat, trans fat, and highly processed foods.
Maintain a healthy weight, as excess weight, especially around the abdomen, raises the risk of heart disease.
Manage blood pressure, cholesterol, and blood sugar levels through lifestyle and, if necessary, medication.
Limit alcohol consumption and manage stress through exercise, meditation, or calming activities.

These lifestyle changes collectively lower the risk of heart disease by improving cardiovascular health, controlling risk factors, and strengthening the heart.

Main Strategies to Prevent Heart Disease

Don't smoke: Quit smoking and avoid secondhand smoke as tobacco chemicals damage the heart and vessels.
Exercise regularly: At least 30-60 minutes daily of aerobic activity and strength training help control weight and reduce blood pressure and cholesterol.
Eat heart-healthy: Focus on fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats. Limit salt, sugars, saturated and trans fats.
Maintain healthy weight: Overweight and abdominal fat increase risk; aim for BMI under 25 and waist circumference under 40 inches for men and 35 for women.
Control medical conditions: Keep blood pressure, cholesterol, and blood sugar in healthy ranges with lifestyle and medical care.
Limit alcohol: Excessive drinking raises blood pressure.
Manage stress: Use exercise, relaxation, or meditation.