Focus on whole, unprocessed foods:
Leafy greens, berries, oats, nuts, fatty fish, olive oil
Limit: Added sugars, refined carbs, processed meats, trans fats
✅ The Mediterranean diet is one of the most studied and effective for heart protection.
2. Exercise Regularly
Aim for 150 minutes of moderate activity per week (like brisk walking)
Strength training 2x/week also helps
💡 Exercise improves circulation, lowers blood pressure, and raises HDL (“good”) cholesterol.
3. Manage Blood Pressure & Cholesterol
BP < 120/80 mmHg
Reduces strain on arteries
LDL < 100 mg/dL (lower if high risk)
Slows plaque buildup
Triglycerides < 150 mg/dL
Lowers inflammation risk
🩺 Work with your doctor — medications like statins are proven to reduce heart attacks and strokes.
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