How to Maintain a Healthy Heart
Know your four numbers
Blood pressure, LDL cholesterol, fasting blood sugar and waist circumference predict cardiac risk better than how you feel. Have them checked annually from the age of thirty, or earlier if heart disease runs in your family.
Movement beats intensity
One hundred and fifty minutes of moderate activity each week lowers cardiac risk meaningfully. Brisk walking counts. Consistency across the week matters more than a single hard session.
Eat for your arteries
Prioritise whole grains, legumes, vegetables, nuts and fish. Reduce added salt, refined flour and deep-fried food. Small permanent changes outperform restrictive diets that end after six weeks.
Protect your sleep and stress levels
Fewer than six hours of sleep raises blood pressure and inflammation. Treat sleep as a cardiac medication, and seek help for chronic stress or untreated snoring and sleep apnoea.
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