7 Everyday Habits for a Healthier Heart

Heart disease is largely preventable. Small, steady habits add up to a big reduction in risk.

1. Move every day

Aim for about 30 minutes of brisk walking, cycling or similar activity on most days of the week.

2. Eat more whole foods

Choose vegetables, fruit, pulses, whole grains and nuts. Cut back on deep-fried food, packaged snacks and excess sugar.

3. Watch the salt

Too much salt raises blood pressure. Taste your food before adding more, and go easy on pickles, papad and processed foods.

4. Do not smoke

Quitting is the single most effective step for your heart, and the benefits begin within weeks.

5. Sleep well

Most adults need seven to eight hours. Poor sleep is linked to high blood pressure and weight gain.

6. Manage stress

Find something that works for you — a walk, prayer, music, time with family — and make it a routine.

7. Get checked regularly

Know your blood pressure, blood sugar and cholesterol. Many people with high readings feel completely well.

Warning signs: act immediately

Chest pain or pressure, pain spreading to the arm or jaw, sudden breathlessness, sweating or fainting need emergency care straight away. Do not wait.