Choose fresh foods over packaged or processed items.
Cook at home when possible, seasoning with herbs, lemon, garlic, or spices rather than salt.
Read nutrition labels carefully to spot hidden sodium.
Rinse canned vegetables and beans under water to remove some of the salt.
Even small changes can lower your blood pressure within weeks, giving your heart relief it desperately needs.
2. Living a Sedentary Lifestyle
Modern conveniences mean we spend far more time sitting than moving. Hours at the computer, long commutes, or evenings in front of the television might feel normal, but they take a heavy toll on the heart.
When we do not move enough, circulation slows, blood pressure rises, weight creeps up, and the heart muscle loses its strength. Physical activity is one of the most powerful tools we have to keep our hearts young and resilient.
What you can do instead:
Aim for 150 minutes of moderate exercise each week, such as brisk walking, gardening, or swimming.
Break up long periods of sitting by standing and stretching every 30 minutes.
Find activities you enjoy — dancing, cycling, yoga, or even walking with a friend.
Remember, movement does not have to mean the gym. Daily chores like cleaning, yardwork, or taking the stairs also count.
For seniors, regular exercise not only protects the heart but also supports balance, bone strength, and independence.
3. Smoking and Excessive Alcohol Use
Few habits damage the heart as quickly and as deeply as smoking. Cigarette chemicals narrow blood vessels, reduce oxygen flow, and raise blood pressure. Over time, this dramatically increases the risk of serious heart complications.
Alcohol, too, poses challenges when consumed in excess. While an occasional glass of wine may not cause harm, heavy drinking weakens the heart muscle, interferes with healthy rhythms, and contributes to weight gain and high blood pressure.
What you can do instead:
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