Heart Health Care: Simple Steps for a Healthier Heart

Your heart works continuously to pump blood and oxygen throughout your body. Taking care of your heart is an important part of maintaining overall health and reducing the risk of cardiovascular disease.

1. Eat a Heart-Healthy Diet

Choose a balanced diet that includes:

🥦 Plenty of vegetables and fruits
🌾 Whole grains
🫘 Beans, lentils and other healthy protein sources
🐟 Fish and other lean protein
🥜 Unsalted nuts and seeds
🫒 Healthy sources of unsaturated fats

Try to limit foods high in salt, added sugar, saturated fat and trans fat.

2. Stay Physically Active

Regular physical activity can strengthen the heart and improve cardiovascular fitness.

Walking, cycling, swimming, jogging and other suitable activities can be part of an active lifestyle. If you have been inactive, start gradually and increase activity over time.

3. Maintain a Healthy Weight

Excess body weight can increase the risk of high blood pressure, diabetes and other conditions that affect heart health.

A balanced diet and regular physical activity can help maintain a healthy weight.

4. Check Your Blood Pressure

High blood pressure often has no obvious symptoms, but over time it can damage blood vessels and increase the risk of heart disease and stroke.

Regular blood-pressure checks can help identify problems early.

5. Monitor Cholesterol and Blood Sugar

High cholesterol and diabetes can increase cardiovascular risk. Appropriate blood tests and regular medical checkups can help identify these conditions.

6. Avoid Tobacco

Smoking and tobacco use significantly increase cardiovascular risk. Avoiding tobacco is one of the most important steps you can take for heart health.

7. Manage Stress

Long-term stress can affect overall health and may contribute to unhealthy habits.

Try healthy ways to manage stress, such as:

Walking or exercise
Yoga or relaxation techniques
Adequate sleep
Spending time with family and friends
Hobbies and enjoyable activities

8. Get Enough Sleep

Good-quality sleep is an important part of overall cardiovascular health. Try to maintain a regular sleep schedule and create a relaxing bedtime routine.

🚨 Know the Warning Signs of a Heart Attack

Seek emergency medical care immediately if you experience symptoms such as:

Pressure, squeezing or pain in the chest
Pain or discomfort spreading to the arm, shoulder, back, neck or jaw
Severe shortness of breath
Sudden sweating
Nausea or vomiting
Fainting or severe weakness

Symptoms can vary, and women may sometimes experience less typical symptoms. Do not wait for symptoms to become severe before seeking emergency help.

❤️ Simple Heart-Health Checklist

Eat well → Stay active → Don't smoke → Maintain a healthy weight → Check blood pressure → Monitor cholesterol and blood sugar → Sleep well → Manage stress.