7 lifestyle changes that can help 'reverse' heart disease naturally

SKĐS - Cardiovascular disease remains the leading cause of death globally, accounting for one-third of all deaths each year.

Heart disease can have a serious impact on your overall health. Prevention and control of cardiovascular disease is possible through diet, increased physical activity, improved sleep, and stress management.

Here are 7 simple lifestyle changes that can help your heart stay healthy every day:

1. Eat more heart-healthy foods

CONTENT:

• 1. Eat more heart-healthy foods
• 2. Stay physically active
• 3. Managing stress levels "reverses" heart disease
• 4. Get enough sleep and sleep well
• 5. Quit smoking and limit alcohol
• 6. Maintain a healthy weight
• 7. Regular health check-ups

One of the simplest and most effective ways to protect your heart is to eat a healthy, balanced diet. Experts recommend increasing your intake of fruits, vegetables, whole grains, beans, fatty fish (such as salmon and mackerel), and lean protein sources such as skinless poultry or tofu.

In addition, it is necessary to limit saturated fat, trans fat (found in fried foods and processed foods) and reduce daily salt intake to avoid high blood pressure - the leading risk factor for cardiovascular disease.

Just taking a few minutes each day to plan your meals and choose the right foods can help lower cholesterol, control your weight, and improve your heart health in a sustainable way.

A healthy, balanced diet helps keep your heart healthy.

2. Stay physically active

Regular exercise is key to keeping your heart healthy. Just 30 minutes of moderate to vigorous physical activity most days of the week – such as brisk walking, cycling, swimming or yoga – can help improve circulation, control blood pressure and lower bad cholesterol.

If your job requires you to sit a lot, get up and move around for a few minutes every hour, stretch, or take a light walk. These small changes will not only help your heart work more efficiently, but will also improve your energy, mood, and overall health.

3. Managing stress levels " reverses" heart disease

Chronic stress can lead to high blood pressure, eating disorders, insomnia, and weight gain, all of which are risk factors for heart disease. To manage stress, practice relaxation techniques such as meditation, deep breathing, yoga, or spending time outdoors.

You can also reduce stress by listening to music, reading, meeting friends or simply doing something you love. Maintaining a relaxed state of mind not only helps your heart stay healthy but also improves your mental health and quality of life.

4. Get enough sleep and sleep well

Sleep plays an important role in restoring energy and maintaining stable cardiovascular function. Regular lack of sleep can lead to high blood pressure, heart rhythm disorders and the risk of obesity. Experts recommend that adults should sleep 7-9 hours a night and try to maintain a fixed sleep-wake time every day. Create a quiet sleeping space, limit the use of electronic devices before bed and arrange a reasonable schedule so that the body can rest and regenerate completely.

5. Quit smoking and limit alcohol

Cigarettes and alcohol are both "enemies" of the heart. Nicotine in cigarettes constricts blood vessels, increases blood pressure and makes the heart work too hard, while alcohol can cause heart rhythm disturbances, increase blood fat and damage the heart muscle if used regularly.

Cardiologists recommend: Quitting smoking completely is one of the most important steps to improve cardiovascular health, because after just a few weeks of quitting, blood pressure and circulation can improve significantly. With alcohol, limit it to a maximum of 1 drink/day for women and 2 drinks/day for men — and if possible, give it up completely to protect the heart and other organs.

Saying "no" to cigarettes and controlling alcohol not only helps your heart to be healthier but also increases longevity and improves quality of life.

6. Maintain a healthy weight

Being overweight or obese puts more strain on your heart, increasing your risk of high blood pressure, high cholesterol, and type 2 diabetes – all major risk factors for heart disease. Losing just 5-10% of your body weight can significantly improve your cholesterol, blood pressure, and blood sugar.

To maintain your ideal weight, combine a healthy diet with regular physical activity and monitor your weight and waist circumference regularly. It is important to build sustainable habits, rather than extreme diets, to keep your body and heart healthy long-term.

Health check-up, monitoring indicators leading to cardiovascular disease such as high blood pressure, high cholesterol, diabetes...

7. Regular health check-ups

Regular health check-ups are an effective way to monitor important indicators such as blood pressure, cholesterol and blood sugar - factors that can warn of early cardiovascular disease risk . Early detection of abnormalities helps your doctor and you proactively adjust your lifestyle or treat promptly, avoiding the disease from progressing to a more serious stage.

Heart recovery is possible if you make consistent, positive changes. A balanced diet, regular exercise, stress management, adequate sleep, and eliminating bad habits like smoking or excessive drinking — all contribute to a healthy heart.

Remember, even small actions every day, like walking a few extra minutes or choosing healthier foods, can make a big difference in your heart health over the long term.

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Source: https://suckhoedoisong.vn/7-thay-doi-loi-song-giup-dao-nguoc-benh-tim-mot-cach-tu-nhien-169251105141325759.htm