Your heart works continuously to pump blood around your body. Looking after it involves more than avoiding certain foods; daily habits can also influence blood pressure, cholesterol and cardiovascular health.
1. Walk regularly: Brisk walking and other moderate activities strengthen the cardiovascular system. Build up gradually if you are not used to exercise.
2. Eat more vegetables: Vegetables provide fibre, vitamins and minerals that support general health.
3. Reduce excessive salt: Too much sodium can increase blood pressure in some people. Pay attention to salt added during cooking and in packaged foods.
4. Avoid smoking: Smoking damages blood vessels and significantly increases the risk of heart disease.
5. Get adequate sleep: Regular, sufficient sleep supports blood pressure regulation and general wellbeing.
6. Manage stress: Relaxation, social support and healthy ways of dealing with problems can benefit mental and physical health.
7. Check your blood pressure and cholesterol: High blood pressure and unhealthy cholesterol levels can exist without noticeable symptoms. Testing helps identify problems early.
Other important steps: Maintain a healthy weight, manage diabetes if you have it, and take prescribed medicines as directed. Do not stop heart or blood pressure medication because you feel better.
Seek emergency help if you develop chest pressure, sudden breathlessness, fainting or pain spreading to your arm or jaw.
Final thoughts: Protecting your heart is a lifelong process. Small, consistent improvements in diet, exercise, sleep and medical care can help reduce cardiovascular risk.
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