What you eat directly affects your blood pressure, cholesterol levels, blood sugar, and body weight, all of which influence heart health.

A heart-friendly diet includes:

• Fruits and vegetables
• Whole grains
• Lean proteins (fish, poultry, legumes)
• Healthy fats (avocados, nuts, olive oil)

Reducing processed foods, excess salt, sugary drinks, and saturated fats helps lower the risk of high blood pressure and high cholesterol, two major contributors to heart disease.

The Importance of Regular Exercise

Physical activity strengthens the heart muscle, improves blood circulation, and helps maintain healthy blood pressure and cholesterol levels. Benefits of regular exercise include:

• Lower risk of heart disease
• Better weight management
• Improved blood sugar control
• Reduced stress levels

Experts recommend at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

The Power of Combining Diet and Exercise

Diet and exercise work best together. While healthy eating reduces harmful cholesterol and inflammation, exercise improves circulation and strengthens the heart muscle. Together, they significantly reduce the risk of heart attack, stroke, and other cardiovascular conditions.

Small Steps, Big Impact

You don’t need extreme changes to improve your heart health. Simple steps like:

• Taking the stairs instead of the elevator
• Cooking more meals at home
• Reducing portion sizes
• Going for daily walks
• can make a meaningful difference over time.

Final Thoughts

Your heart health is largely in your hands. By maintaining a balanced diet and staying physically active, you can protect your heart, boost your energy levels, and improve your overall quality of life.