Article: Smoking significantly increases your risk of a heart attack. If you currently smoke, talk to your doctor about quitting. They can prescribe you medication, nicotine patches, or other treatments to help you stop. Moderate to vigorous physical activity can help you lose weight, strengthen your heart, and reduce your risk of high cholesterol. Aim for 30-60 minutes of exercise each day. If you're just starting out with exercise, consider hiring a personal trainer. You can also start with some more moderate activities, like swimming, walking, or biking. Take classes like Pilates or dance exercise. Try fitting in activity throughout your day. Take stretch breaks, take the stairs instead of the elevator, or do chores. Running and high-intensity interval training are examples of more vigorous exercise. Diet can affect your cholesterol levels, blood pressure, and other indicators of heart health. Avoid saturated and trans fats, which can be found in fried foods, red meat, full-fat dairy products, and palm oils. Buy foods that are low in sodium as well. Cook at home for the best results. Use fresh vegetables, fruits, whole grains, and lean meats. These are all low in saturated fat but high in fiber and other good nutrients. Avoid adding salt to your meals. Packaged and processed foods are often high in sodium. Avoid canned soup, bottled sauces, chips, and processed meats like ham or salami. you drink. You don't have to quit alcohol, but you should watch how much you drink. Men should aim for no more than 2 drinks a day while women should only have 1 drink a day. wherever possible. Stress can be a major trigger of heart attacks. Make a list of your common stressors to see if you can cut back or eliminate any of them from your life. If that's not possible, try introducing some relaxation techniques in your daily routine. For example, you might stop taking on so many responsibilities at work or you could ask to work from home 1 day a week. Meditation can help you manage stress. Start by meditating for 5 minutes and work your way up to 15 minutes. Squeeze in a little mediation during lunch or coffee breaks. If you're feeling stressed, try breathing deeply. Count to 5 breaths to release some of your tension. Massages, yoga, and tai chi are other great ways to relax. Rest is important to help you manage stress and maintain your health. Aim to get at least 7-9 hours a night. If you have trouble sleeping, visit your doctor to see if you can identify the cause. There are many ways to help you sleep better at night: Stop using computers, tablets, phones, and other devices with bright screens 1-2 hours before bed. Keep your bedroom as dark as possible. Reduce how much caffeine you drink during the day. Go to bed and wake up at the same time every day.
What is a summary of what this article is about?
Quit smoking. Exercise for at least 30 minutes on 5 days out of the week. Eat a diet low in saturated fat, sodium, and sugar. Limit how much alcohol Reduce stress Sleep 7-9 hours a night.