1. Exercise

30 minutes of moderate exercising every day for 5 days per week will help your heart become stronger. Once you get used to this, increase the duration or intensity.

Light physical activities such as walking the stairs instead of using the elevator or walking around the office during lunch break are also recommended besides your workout sessions. If you are overweight, this will help you lose weight faster.

2. Quit smoking

This is the most important thing you can do for your heart health. Smoking is one of the leading causes of atherosclerosis. People who quit smoking over a year are less likely to experience a heart attack than those who don’t.

If you smoke, you should try to quit smoking gradually and avoid staying around those who smoke. Although e-cigarettes are less dangerous, they still contain nicotine which is harmful to the heart.

3. Maintain a healthy diet

A heart-healthy diet is a diet with loads of fish, vegetables, and fruits while low in fats, sodium, and calories. Eating too much animal fats and the preservative fats in pastry (trans fats) as well as sodium may raise your cholesterol levels as well as your blood pressure. This can harm your cardiovascular system.

Opt for lean meat such as chicken, low-fat milk, and avoid buying ready-made foods since they usually have high sodium content.

These days, we do not discourage eggs which have many health benefits. In general, sugary carbohydrates create inflammation which can lead to clogging of your coronary arteries.

4. Sleep well

A study shows that young and middle-age adults who slept 7 hours a night were less likely to exhibit signs of heart disease than those who slept 5 hours or less or those who slept 9 hours or more.

Work on your schedule so you can get a 7-hour night sleep every day. If you have troubles falling asleep or just can’t sleep, you should visit your doctor to explore ways to get better quality sleep.

5. Avoid or manage stress

Positive thinking is great for not only your mental health but also your heart health. If you feel stressed out, try to relax with some gentle exercises.

You can try to relax with your favorite activities such as yoga, meditation, or swimming, etc. Spending time talking with friends is also an effective method to de-stress.

6. Limit alcoholic beverages

Alcoholic beverages such as wine, liquor or beer not only make you drunk but also have lots of calories, which may cause you to gain weight. This forces your heart to work even harder.

Limit your consumption of alcoholic beverages to under 150ml per week, then from there, it is best to work your way to completely eliminate them.