Limit Saturated and Trans Fats
Saturated and trans fats increase cholesterol levels and the risk of heart disease. These fats are commonly found in red meat, dairy products, and processed foods. Choose healthy fats like avocado, almonds, seeds, and olive oil. These sources of unsaturated fats help reduce bad cholesterol levels and support heart health.
Reduce Sodium Intake
Excessive sodium intake can lead to high blood pressure, a significant risk factor for heart attacks. Processed foods, canned soups, and restaurant meals often contain high levels of sodium. Read nutrition labels carefully and choose low-sodium options whenever possible. Cooking at home allows for better control over salt usage, ensuring a heart-healthy diet.
2. Engage in Regular Physical Activity
Physical activity is vital for maintaining a healthy heart. Regular exercise strengthens the heart muscle, improves blood circulation, and helps manage weight, all of which contribute to reducing the risk of heart disease.
Aim for 150 Minutes of Moderate Exercise Weekly
The American Heart Association advises 150 minutes of moderate-intensity exercise each week. This might involve vigorous walking, cycling, swimming, or dancing.Breaking this into 30-minute sessions five times a week makes it manageable and easy to incorporate into daily routines.
Include Strength Training
Incorporating strength training exercises, such as lifting weights or using resistance bands, twice a week is also beneficial. These exercises help build muscle, reduce body fat, and improve metabolism, further supporting heart health.
