Prevention and Care

Prevention And Care

Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at every meal. These are rich in vitamins, minerals, and antioxidants that support heart health.
Whole Grains: Choose whole grains like brown rice, oats, quinoa, and whole wheat over refined grains. Whole grains help maintain steady blood sugar levels and reduce heart disease risk.
Lean Proteins: Opt for lean proteins such as fish, poultry, beans, and legumes. Fish, especially fatty fish like salmon and mackerel, are rich in omega-3 fatty acids, which are beneficial for heart health.
Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in processed and fried foods.
Reduce Sodium and Sugar: Minimize the intake of salt and sugar by avoiding processed foods and choosing fresh, whole foods. Excessive sodium can raise blood pressure, and too much sugar can lead to weight gain and diabetes, both of which increase heart disease risk.

Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Activities like brisk walking, cycling, swimming, and dancing are excellent for cardiovascular health.
Strength Training: Include strength training exercises at least two days a week. Building muscle helps maintain a healthy weight and supports overall heart health.
Stay Active Throughout the Day: Reduce sedentary time by taking breaks to stand, walk, or stretch, especially if you have a desk job. Small changes, like taking the stairs instead of the elevator, can make a big difference.

Balanced Caloric Intake: Ensure that your caloric intake matches your activity level. Overeating and a sedentary lifestyle can lead to weight gain, increasing the risk of heart disease.
Portion Control: Be mindful of portion sizes, especially when dining out. Using smaller plates and bowls can help control portion sizes at home.