Take a walk

 You can lower your blood pressure, cholesterol, and weight by doing 40 minutes (or 25 minutes of intense exercise like jogging) 3-4 times a week. You don't have to do it all at once. Even 10 minutes at a time is good for your heart. Take your dog or meet your friends at the park. If you are a beginner or just starting with exercise, start slowly. Talk to your doctor to find out if you are healthy enough to exercise.

 Meet friends for lunch

 Your friends can leave your mind. Research shows that being alone, or more importantly, being alone is just as bad for your heart as smoking, high blood pressure, obesity, and not exercising. The frequency of meeting people is not important, it is how you connect with others. So make some plans with your old friends. Or join a club and meet a new club.

 Eat more fruits and vegetables

 The nutrients and fiber (and low calories and low fat) keep your heart healthy. However, it also contains antioxidants that help protect cells from damage that can lead to diabetes and heart disease. Try adding products of different colors to your diet. You can also add them to foods you already enjoy. B. Put the vegetables on the pizza or the fruit in the cereal bowl.

 Nut Snacks

 Nut fibers, unsaturated fats, and omega-3 fatty acids help reduce inflammation associated with heart disease, 'bad' LDL cholesterol, and plaque buildup in blood vessels. It can also protect you from blood clots that can cause a stroke. The type of loaf you choose probably isn't all that important, but don't overdo it. It is high in calories. About 4 handfuls of unsalted hazelnuts per week are sufficient.

 Salmon salmon

 Eating fatty fish like salmon, mackerel, sardines, and tuna twice a week helps heart health. Some of these may be fish omega-3 fatty acids, but other nutrients may also be helpful. There are debates about farmed salmon and wild salmon. Some say wild fish are low in pollutants like chemicals and antibiotics. Others noted that the law governs the growth and harvest of Atlantic salmon farmed in the United States. Dietary supplements may not have the same benefits. go beyond

 It's not just daily training that reduces gym chances

 heart disease, but how active are you during the day. Even if you exercise regularly, couch potatoes can be detrimental to your health throughout the day. Gardening, playing with the kids, taking the bus, and even cleaning the house are all great ways to stay alert and keep moving.

 Do yoga

 It's not just exercise, it's a way to calm down and reduce stress. This lowers your heart rate and blood pressure and reduces anxiety. All of these have a positive effect on the heart. If you don't like yoga, spend some time on other healthy ways to relax and reduce stress, such as: