Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread throughout the week. Include strength training exercises twice a week, targeting all major muscle groups.
Adopt a heart-healthy diet. Focus on fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, sodium, and added sugars. Consider consulting a registered dietitian for personalized guidance.
- Reduce sodium intake to less than 2,300 milligrams per day. Increase potassium intake through foods like bananas and sweet potatoes. Limit alcohol consumption.
Manage stress effectively. Chronic stress can negatively impact cardiovascular health. Explore stress-reduction techniques such as yoga, meditation, or deep breathing exercises. Regular physical activity also helps manage stress.
Maintain a healthy weight. Obesity increases the risk of cardiovascular disease. Work with your doctor or a registered dietitian to develop a weight management plan that’s safe and effective for you.
Monitor your blood pressure regularly at home and report any significant changes to your physician. Schedule regular check-ups with your doctor to monitor your cardiovascular health. Take all prescribed medications as directed by your physician.
Quit smoking. Smoking significantly increases your risk of heart disease. Utilize available resources and support to help you quit.
Monitor your cholesterol levels. High cholesterol is a major risk factor for heart disease. Your doctor can advise on dietary changes or medication to manage cholesterol levels.
