Medics have explained which habits actually improve heart health

If a person already has high blood pressure, cholesterol, sugar, is overweight or smokes, these are not "just numbers". The Keck Medicine Clinic at the University of Eastern California explains that such risk factors may not be felt for a long time, but they gradually bring us closer to real cardiovascular problems - from hypertension and diabetes to coronary heart disease, heart attack, stroke and heart failure.

The main message from the medical profession is that it makes sense to change habits even when the risk is already high or the diagnosis has already been made. Cardiology nurse practitioner Fatmata Jalloh says research shows that lifestyle changes improve key indicators and help "get off the track" that leads to complications.

What exactly is suggested to do

For an easy-to-understand checklist, experts cite the American Heart Association's Life's Essential 8 - the eight things that have the strongest impact on heart health:

• eat better,

• move more,

• not smoking,

• getenough sleep,

• keep your weight under control,

• watch your cholesterol,

• control yoursugar,

• control blood pressure.

Medics also note that sustained changes in these items in the long term can markedly reduce overall cardiovascular risk (the material cites a benchmark of 20-40%).

"Eating better" is not a trendy diet

To avoid getting confused by social media diet trends, health professionals advise relying on approaches that have a good evidence base: the Mediterranean diet, DASH and plant-based options (e.g. vegetarian/pescetarian). The general message is the same: more fruit and vegetables, whole grains, nuts, fish/ lean protein, healthy fats (e.g. olive oil) and less ultra-processed foods, sugar and saturated fat.

How much to move

A basic goal is 150 minutes of moderate activity per week (e.g. brisk walking or cycling) or 75 minutes of intense activity (running, interval training). Plus it's helpful to add strength training exercises 2 times a week. Important: it doesn't have to be a gym - you can do it at home, you can do it in short approaches, the main thing is regularity.

How to start if "I can't do it"

The main advice: start small - even with 5 minutes of walking a day, and then add gradually. And don't do it all on your own: you can start with your family doctor and then involve specialists (cardiologists, nutritionists, etc.) to make the plan realistic and safe.