A Simple Formula for a Healthy Heart Throughout Life
The risk of heart disease drops significantly when individuals transition from a sedentary lifestyle to engaging in at least one hour of physical activity per week.
Experts emphasize that the more active you are, the healthier your heart will be. However, studies reveal that even one hour of physical activity per week can make a significant difference.
Recent research recommends following the 5-10-8 Plan, which aims to reduce heart disease risks and ensure long-term heart health. Here’s how this plan works:
1. Five Servings of Fruits and Vegetables Daily
Eating at least five servings of fruits and vegetables each day is essential for heart health.
- Start your day with a serving of fruit or vegetables at breakfast.
- Incorporate more servings into your meals throughout the day.
- The choice of fruits and vegetables is entirely up to you—what matters is consistency.
- 2. Ten Minutes of Daily Physical Activity
- Commit to at least 10 minutes of intense physical activity every day.
- While 30 minutes of movement daily is recommended, just 10 minutes can still make a positive impact.
- Activities like climbing stairs, walking, or other forms of movement can improve heart health.
- Research shows that 60 to 90 minutes of weekly physical activity can reduce the risk of heart disease by 50%.
3. Eight Hours of Quality Sleep
Good sleep is critical for maintaining heart health.
Aim for eight hours of uninterrupted, restful sleep each night.
While sleep needs vary among individuals, prioritizing high-quality rest can make a big difference.
Improving your sleep habits may take time, but it’s an essential investment in your heart’s well-being. - These steps can initially be tested over a two-week period to gauge their impact before making more significant lifestyle changes.
- Note: The information provided is meant to supplement, not replace, advice from your healthcare provider. It does not cover all potential uses, precautions, or side effects and may not be applicable to your specific health circumstances.
- Source: U.S. National Library of Medicine
- CREATED by:
- “KORÇA BOOM”
