Positive habits for heart care

The heart is one of the most important organs in our body, and its health is vital to our general well-being. Fortunately, we can take concrete steps to care for and protect our hearts throughout our lives. Establishing healthy habits is key to maintaining a strong heart and preventing cardiovascular diseases.

Heart healthy eating

• Consumption of healthy fats: Prioritize the consumption of healthy fats, such as those found in olive oil, avocados, nuts and fatty fish, which are rich in omega-3 fatty acids. These nutrients can help lower cholesterol and protect the heart.
  
  
• Increase the consumption of fruits and vegetables: These foods are rich in antioxidants, vitamins and minerals essential for cardiovascular health. Incorporate a variety of fruits and vegetables into your daily diet.
  
  
• Limit sodium intake: Excess sodium can contribute to high blood pressure, a risk factor for heart disease. Reduce your intake of processed foods and avoid adding excess salt to your meals.
  
  
• Control portion sizes: Maintain a balance in the amount of food you eat to avoid excess calories. Use smaller plates and pay attention to your body's satiety signals.
  
  

Regular physical activity

• Perform cardiovascular exercise: Exercises such as walking, running, swimming or cycling are excellent for strengthening the heart. Aim for at least 150 minutes of moderate cardiovascular exercise per week.
  
  
• Incorporate strength exercises: Strength training helps strengthen muscles and maintain a healthy weight. Perform resistance exercises two days a week, using weights, elastic bands, or your own body weight.
  
  
• Maintain an active lifestyle: In addition to exercising, try to incorporate physical activity into your daily life. Walk instead of using the car, take the stairs instead of the elevator, and look for opportunities to move throughout the day.

Stress management

• Find relaxation techniques: Chronic stress can have a negative impact on heart health. Find relaxation techniques that work for you, such as meditation, deep breathing, yoga, or tai chi.
  
  
• Dedicate time for yourself: Reserve moments in your day to do activities that bring you pleasure and help you reduce stress. It could be reading, listening to music, pursuing a creative hobby, or spending time outdoors.
  
  
• Set boundaries and priorities : Learn to say "no" when necessary and establish healthy boundaries in your personal and work life. Prioritize your needs and avoid carrying more responsibilities than you can handle

Regular medical visits

• Have regular medical checkups: Schedule regular visits to your doctor to monitor your blood pressure, cholesterol levels and other cardiovascular risk factors. This will help you detect and treat any problems early.
  
  
• Follow medical treatment: If you have a heart condition or are under medical treatment, be sure to follow your doctor's instructions and take your medications appropriately.
  
  

Establishing healthy heart care habits is essential to maintaining good long-term cardiovascular health. Eating healthy, exercising regularly, managing stress and leading an active lifestyle are fundamental pillars to care for and protect our heart. Remember that every small change in your daily habits can make a big difference in your cardiovascular health. Start implementing these tips today and enjoy the benefits of a healthy and strong heart.