Heart disease is among the leading killers worldwide, even with today’s life-saving bypass operations and heart transplants.

But you can reduce your risk. Studies have shown simple things you can do in your daily life to maintain a healthy heart and protect yourself from preventable coronary heart disease:

1. Lose weight. Losing weight can reduce the risk of heart disease and other problems associated with heart disease.

2. Include lots of vegetables in your diet. Avoid consuming too much red meat, refined foods, sugar and saturated fats.

Keep blood pressure and cholesterol levels under control. Diet and exercise are the best allies to control blood pressure and maintain a healthy, cholesterol-free heart.

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4. Get enough sleep and try to avoid stressful situations. Lack of sleep and stress have the potential to raise blood pressure and heart rate.

5. If you work in an office and spend most of the day sitting, try getting up for a few minutes every hour. Standing up will improve and stimulate blood circulation.

6. Stop smoking, as smoking is a major risk factor for heart disease.

7. Exercise regularly, even if it’s just walking 30 minutes a day.

While most people think of exercise as a way to lose weight, the reality is that it has many other benefits that are not talked about and often go unnoticed.

For example, if you’ve been waiting for a miracle cure for a healthier heart for some time, regular exercise could be part of the answer.

Some of the benefits you can get from exercise according to research are: less stress and anxiety, lower risk of developing type 2 diabetes, get better sleep and maintain a healthier and stronger heart.

In order to achieve these benefits, authorities recommend at least 150 minutes of exercise per week.

References
https://www.health.harvard.edu/heart-health/four-keys-to-prevent-cardiovascular-disease
https://www.heartfoundation.org.au/your-heart/keep-your-heart-healthy