1. Avoid tobacco
Smoking and other tobacco use increase cardiovascular risk. Quitting helps at any age. Ask a clinician about support and avoid second-hand smoke when possible.
2. Move regularly
Aim for at least 150 minutes of moderate activity each week, such as brisk walking, plus strength activities on two days. Start gradually. If you have heart disease, symptoms or activity limitations, ask your clinician what is safe for you.
3. Choose heart-friendly food
Build meals around vegetables, fruit, whole grains, pulses and unsalted nuts. Limit salt, highly processed foods, sugary drinks and foods high in saturated fat. Small sustainable changes are more useful than extreme diets.
4. Know your numbers
Monitor blood pressure and check cholesterol and blood sugar when recommended. Family history, diabetes and other conditions affect risk. Treatment is individual; take prescribed medicines as directed.
5. Protect sleep and wellbeing
Aim for regular, adequate sleep and find manageable ways to reduce stress. Seek help for persistent sleep problems. These habits reduce risk but cannot guarantee that heart disease will not occur.