Don't smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
Exercise for about 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
Eat a heart-healthy diet
Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension eating plan and the Mediterranean diet. A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet. Avoid too much salt and sugars in your diet.
Diets for healthy heart
Most people need to add more fruits and vegetables to their diets with a goal of five to 10 servings a day. Eating many fruits and vegetables not only can help prevent heart disease, but also may help improve your blood pressure and cholesterol levels, and improves diabetes. Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease.
Foods to be taken during pregnancy Dairy products have two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc. Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support good digestion.
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