1. Maintain a Healthy Diet
First thing's first: Eat right! Dr. Joe emphasizes the importance of a balanced diet—"Meaning fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil," he stresses. According to him, studies suggest that adhering to such a diet can decrease the risk of heart disease by approximately 30%. Plus, nutrition foods are great for your entire body; the benefits exchange far beyond your heart, so this is one of the healthiest habits you can implement.
2. Exercise Regularly
Regular physical activity is key to maintaining a healthy heart (and a healthier body overall). Dr. Joe recommends aiming for 150 minutes per week of moderate-intensity exercise or 75 minutes of high-intensity exercise. 'This can reduce your risk [of heart disease] by about 35%," he tells viewers. Luckily, there are plenty of great exercises to choose from.
3. Manage Stress and Improve Sleep
Stress management and adequate sleep are crucial components of heart health. Dr. Joe suggests practices such as yoga, meditation, and breathing techniques for stress management, along with striving for at least 7 hours of sleep per night. "Both of which can reduce your risk," he affirms. Adding relaxing habits to your bedtime routine is a great way to do just that.
4. Quit Smoking and Decrease Alcohol Consumption
Smoking and excessive alcohol consumption are known contributors to heart disease. Plus, they can take a serious toll on your health in a range of other ways. Dr. Joe underscores the importance of quitting smoking and moderating alcohol intake to significantly reduce the risk of heart disease.
5. Control Blood Pressure and Cholesterol Levels
Elevated blood pressure and cholesterol levels are major risk factors for heart disease. Dr. Joe advises taking proactive steps to manage these levels through lifestyle changes. Some of the best steps to take include switching up your diet, exercising regularly, lowering stress levels (as we touched on above), and, if necessary, taking medication.
6. Stay Hydrated
Proper hydration is often overlooked but crucial for heart health. Dr. Joe recommends drinking enough water to maintain a healthy heart and promote optimal blood flow. For women, this translates to about 9 cups per day, while men should aim for 13 cups. Your body will thank you in so many ways!
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