Dr. Nabila Laskar, a cardiologist who frequently shares practical health guidance on social media, has outlined five essential strategies to protect cardiovascular wellness. She stresses the value of understanding personal health metrics to prevent serious issues down the line. Many people overlook silent risk factors that can lead to heart attacks, strokes, or heart failure over time. Her advice focuses on simple, everyday changes that anyone can adopt for long-term benefits.
One of the most important steps is knowing your key numbers. This means regularly checking blood pressure, cholesterol levels, and HbA1c. Dr. Laskar points out that elevated readings often show no obvious symptoms yet signal potential problems like artery plaque or extra strain on the heart. “Blood pressure, cholesterol, HbA1c. If you don’t track them, you can’t manage them,” she explains.
Daily physical activity also plays a crucial role in heart protection. Even short sessions of targeted movement can make a big difference. Dr. Laskar recommends just 10 to 20 minutes each day. “Ten to twenty minutes of targeted movement daily provides more protection than most people think,” she notes.
Getting enough quality sleep is another vital habit for maintaining heart health. Adults should aim for seven to nine hours per night. Poor sleep can contribute to higher blood pressure, weight gain, and increased inflammation. “Treat sleep as medicine,” the cardiologist advises, adding that “Poor sleep quietly causes high blood pressure, weight gain, and inflammation.”
Managing stress effectively is equally important since it acts as a direct risk factor for cardiovascular diseases. Incorporating brief relaxation techniques can help counteract its effects. This might include breathing exercises, setting personal boundaries, or taking short pauses throughout the day. “Stress is a risk factor for cardiovascular diseases. Treat it accordingly. Include short breaks in your day for stress relief, like breathing exercises, setting boundaries, and pauses,” Dr. Laskar recommends.
Finally, adopting a heart-friendly diet supports overall arterial health. Focus on consuming more plants, fiber-rich foods, and sources of omega-3 fatty acids while cutting back on ultra-processed items. Eating with future wellness in mind rather than immediate cravings leads to better outcomes. “Eat for the heart you want in the future, not according to current cravings. More plants, fiber, and omega-3 fatty acids, less ultra-processed food. Your arteries will thank you,” she states.
These practical tips from Dr. Laskar highlight how small adjustments in daily routines can significantly lower heart disease risks. Monitoring basic health markers empowers individuals to take control early. Regular movement, restorative sleep, stress reduction, and mindful eating form a strong foundation for prevention. Many experts agree that lifestyle changes often prove more effective than medication alone for managing these factors.
Heart disease remains one of the leading causes of death worldwide, often linked to modifiable risks like high blood pressure and cholesterol. The UK National Health Service notes that reducing these levels can substantially decrease the chances of developing coronary heart disease. HbA1c serves as a key marker for average blood sugar over recent months, helping detect prediabetes or diabetes that strain the heart. Organizations like the British Heart Foundation promote balanced eating as a enjoyable, sustainable approach.
Healthy diets emphasize variety with plenty of fruits, vegetables, whole grains, and lean proteins in appropriate portions. Limiting saturated fats, added sugars, and salt helps maintain better cardiovascular function. “It’s all about achieving the right balance. Healthy eating can be tasty, simple, and fun. It’s about making small, long-term changes and enjoying the food you eat,” according to the British Heart Foundation. Regular check-ups allow for timely interventions that keep the heart strong.
Physical activity guidelines generally suggest at least 150 minutes of moderate exercise per week, which aligns with daily short sessions building up over time. Sleep supports hormone regulation and recovery processes essential for heart rhythm and blood vessel health. Chronic stress triggers inflammation and hormonal shifts that raise disease risk if left unaddressed. Combining these elements creates a comprehensive strategy for longevity.
Which of these heart health tips do you plan to prioritize this year, and share your thoughts in the comments.
