Being kind to your heart isn’t a one-and-done effort. A heart healthy way of living means building lifelong habits to protect, strengthen and repair your heart, and it’s never too late to start those habits.
❥ Eat a heart-healthy diet that relies heavily on fruits, vegetables, whole grains, lean proteins and healthy fats. Limit saturated and trans fats and added sugars and sodium; reduce processed and fast foods; and choose fish, nuts, beans, olive oil, and low-fat dairy.
❥ Be physically active for at least 150 minutes of moderate physical activity per week to strengthen the heart, lower blood pressure, improve cholesterol levels and help maintain a healthy weight. Consider walking, cycling or swimming.
❥ Maintain a healthy weight to reduce strain on the heart and lower the risk of high blood pressure, diabetes, and high cholesterol.
❥ Don’t smoke or use tobacco. Smoking and tobacco use damages blood vessels that circulate blood through the body, raises blood pressure, and increases the risk of heart disease and stroke.
❥ Manage stress, which can have a negative impact on the heart whether it’s from an increased heart rate or a rise in blood pressure or from making unhealthy lifestyle and diet choices as coping behaviors.
❥ Get seven to nine hours of sleep to avoid high blood pressure, obesity, and diabetes.
❥ Limit alcohol intake as excessive drinking raises blood pressure.
❥ Know your numbers and make necessary changes. Monitor your blood pressure, cholesterol, blood sugar, and weight to catch problems early.
❥ Follow medical advice and get regular checkups to manage existing conditions.