Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit saturated fats, trans fats, cholesterol, sodium, and added sugars.
Being overweight or obese can increase the risk of heart disease. Aim for a healthy weight by balancing caloric intake with physical activity.
Chronic stress can contribute to heart disease. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature.
Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to high blood pressure, obesity, and other risk factors for heart disease.
Smoking is a major risk factor for heart disease. If you smoke, seek support and resources to quit, and avoid exposure to secondhand smoke.
Excessive alcohol consumption can raise blood pressure and contribute to heart disease. Limit alcohol intake to moderate levels, which is up to one drink per day for women and up to two drinks per day for men.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.