Eat more plant-based foods
Fruits, vegetables, nuts, beans and whole grains are plant-based foods that should be supplemented regularly. The more plant-based diet, the more beneficial it is for the cardiovascular system. At the same time, it is good for gut health, brain health and overall health.
This group of foods is usually low in saturated fat - a factor that can increase bad cholesterol if consumed too much - and rich in fiber, which helps reduce cholesterol in the blood.
You don't need to completely eliminate meat and fish, just increasing plant-based foods in your daily meals has brought obvious benefits. In addition, fiber also helps you feel full longer, limiting overeating. You can start simply by adding berries, green vegetables or nuts to your diet.
Sit less, exercise more
A sedentary lifestyle increases the risk of cardiovascular disease over time. Therefore, you should reduce sitting time and increase exercise. Regular exercise helps lower blood pressure, reduce bad cholesterol (LDL), increase good cholesterol (HDL) and reduce inflammation - important factors to protect the heart.
Maintain social interaction
Loneliness and depression can negatively affect cardiovascular health. Maintaining relationships, participating in community activities or connecting with family and friends not only improves morale but also contributes to prolonging life and reducing the risk of heart disease.
Prioritize sugar-free drinks
Drinks containing sugar or artificial sweeteners are associated with the risk of stroke, high blood pressure, and coronary heart disease. Sugar increases blood sugar spikes, easily causing inflammation, visceral fat accumulation, and insulin resistance.
To protect your cardiovascular health, you should choose filtered water, tea or unsweetened coffee, low-fat milk or unsweetened vegetable milk instead of soft drinks, energy drinks or ready-made drinks.
Quit smoking
Smoking is one of the risk factors for cardiovascular disease. Quitting smoking helps reduce plaque buildup in arteries, limit inflammation, improve blood circulation and reduce the risk of blood clots. This is the most important change to protect the heart in the long term.
