Simple daily habits that protect your heart for life
Maintaining good heart health relies on simple but effective habits. A balanced diet, regular exercise, and avoiding harmful substances all play a vital role. Experts also stress the importance of early risk detection through routine check-ups.
A healthy diet forms the foundation of heart care. Daily meals should include vegetables, fruits, lean meats, poultry, whole grains, fish, and legumes. Proper nutrition lowers the risk of diseases that can damage the heart over time.
Salt intake must stay below 5 grams per day—about one teaspoon—for adults. The World Health Organization has kept this guideline unchanged since 2012, reaffirming it in recent reports like the 2023 implementation roadmap. Excess salt forces the heart to work harder, raising blood pressure.
Monitoring blood pressure is another key step. Readings of 140/90 mmHg or higher signal a need for medical advice. Regular physical activity, even light daily movement, strengthens the heart and improves circulation.
Harmful habits also threaten heart health. Cigarette smoke speeds up heart rate, increases blood pressure, and boosts clot risks. Heavy drinking can cause irregular heartbeats, weaken the heart muscle, and trigger strokes or heart attacks. Quitting smoking and cutting back on alcohol reduce these dangers significantly.
Early prevention through diet, exercise, and check-ups helps catch heart risks before they worsen. Keeping weight in check and avoiding excess salt, tobacco, and alcohol lowers long-term strain on the heart. These steps form a straightforward but powerful defence against heart disease.
