Strategies to prevent heart disease
5. Get enough quality sleep
5. Get good quality sleep
7. Get regular health screenings
4. Maintain a healthy weight
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1. Don't smoke or use tobacco
2. Get moving: Aim for at least 30 to 60 minutes of activity daily
3. Eat a heart-healthy diet
4. Stay at a healthy weight
5. Get quality sleep
6. Manage stress
7. Get regular health screening tests
8. Take steps to prevent infections
2. Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart. These include high blood pressure, high cholesterol and type 2 diabetes.
If you haven't been active for a while, you may need to slowly work your way up to these goals. But in general, you should aim for at least:
- 150 minutes a week of moderate aerobic activity, such as walking at a brisk pace.
- Or 75 minutes a week of vigorous aerobic activity, such as running.
- Or an equal mix of moderate and vigorous activity.
- Plus, two or more strength training sessions a week.
Even shorter bouts of activity can be good for the heart. So if you can't meet the guidelines, don't give up. Just five minutes of moving can help. Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to work or exercise hard to benefit. But you can see bigger benefits if you boost the intensity, length and frequency of your physical activity.
