The heart works continuously, pumping blood and oxygen to organs. Maintaining simple daily habits helps control risk factors and supports long-term cardiovascular health.

Move after prolonged sitting

According to the Times of India, regular physical activity helps the body use energy efficiently, aiding in weight, blood sugar, and blood pressure management. Individuals new to exercise can start with walking, cycling, or moderate activities, then gradually increase duration and intensity.

For office workers, after about 30-60 minutes of work, stand up, walk around, stretch, or perform a few light movements for several minutes.

Prioritize fresh foods

A high-salt diet can raise blood pressure, forcing the heart to work harder to pump blood throughout the body. Therefore, limit processed foods, pickled items, canned foods, and heavily seasoned dishes.

For daily meals, increase intake of green vegetables, fruits, whole grains, legumes, fish, and unsaturated fats. Simultaneously, limit processed meats, fried foods, and foods with added sugar. This diet supports heart health, weight management, and metabolic indicators.

Eating a variety of healthy foods. Photo: Tam Anh General Hospital.

Get enough sleep

During sleep, heart rate and blood pressure typically decrease, allowing the cardiovascular system to rest. Conversely, chronic sleep deprivation or irregular sleep patterns can affect blood pressure, blood sugar, and weight management, increasing cardiovascular risk factors.

Adults should aim for 7-8 hours of sleep each night, striving to go to bed and wake up at consistent times. Limit caffeine late in the day, avoid electronic devices before bed, and maintain a quiet, comfortable environment.

Allocate time for stress relief

According to Healthline, stress causes the body to release hormones like adrenaline and cortisol, which can temporarily increase heart rate and blood pressure. If prolonged, this can lead to detrimental habits such as overeating, smoking, excessive alcohol consumption, or insufficient sleep.

Each day, dedicate time to relaxing activities such as walking, reading, listening to music, practicing breathing exercises, or talking with family members.

Monitor key indicators

Proactively controlling risk factors is a key way to protect your heart. Blood pressure, cholesterol, blood sugar, and weight can change over time, even without clear symptoms.

Beyond a healthy lifestyle, everyone should undergo regular health check-ups, especially if overweight, inactive, or with a family history of cardiovascular disease. Individuals diagnosed with high blood pressure, dyslipidemia, or diabetes must adhere to treatment and monitor their indicators as scheduled by their doctor.

Le Nguyen (Compiled)