1. Balance Calories with Movement

Aim for 30 minutes of daily activity—walking, cycling, dancing. Your heart loves consistency more than intensity.

2. Fill Your Plate with Colorful Produce 🌱

“Eat the rainbow.” Bright fruits and veggies are packed with antioxidants that protect your heart. Try three new colors this week!

3. Choose Whole Grains

Swap white bread and rice for oats, quinoa, or brown rice. Whole grains lower cholesterol and keep you fuller for longer.

4. Focus on Heart-Friendly Proteins

Choose beans, lentils, tofu, nuts, and fish like salmon. They’re full of nutrients and heart-protective fats.

5. Use Healthy Oils Instead of Butter

Olive, canola, or sunflower oil are better choices than butter or tropical oils. A drizzle on veggies = tasty & heart-friendly.

6. Cut Back on Processed Foods

Fast foods and packaged snacks often hide salt, sugar, and unhealthy fats. Go for fresh, home-cooked meals whenever possible.

7. Limit Added Sugars 🍭

Too much sugar raises your risk of diabetes and heart problems. Choose fruit, smoothies, or dark chocolate instead.

8. Watch the Salt

Salt sneaks into bread, sauces, and canned foods. Season with herbs and spices instead of reaching for the shaker.

9. Go Easy on Alcohol

Moderation is key—1 drink a day for women, 2 for men. If you don’t drink, your heart won’t miss it.

10. Make Smart Choices Anywhere You Eat 🍽️

Grilled over fried, smaller portions, mindful eating—these little choices add up to long-term heart health.

❤️ Final Thoughts

Your heart is your lifelong companion. By adopting these 10 simple habits, you’re not just preventing disease—you’re investing in more energy, more joy, and more years with the people you love. Start small, stay consistent, and celebrate progress—not perfection.