Diet, exercise and daily habits to protect your heart for life.
Rich in vegetables, fruit, legumes, whole grains, fish and olive oil. Local adaptations: use canola or olive oil, eat sardines and pilchards (affordable omega-3 sources), include morogo, butternut, beans, lentils, and use avocado. Limit red meat, processed foods, sugar and salt.
Aim for at least 150 minutes of moderate aerobic activity per week (brisk walking, cycling, swimming). Add 2 strength sessions. Even 10-minute bursts count. Walking is free, accessible and highly effective. Find activities you enjoy — consistency beats intensity for heart health.
Chronic stress raises blood pressure, promotes inflammation and leads to unhealthy coping (overeating, smoking, alcohol). Women often experience stress-induced heart symptoms. Practice deep breathing, meditation, yoga, or simply schedule time for rest. Social connection is protective — nurture relationships.
Prioritise sleep (7–9 hours), quit smoking (the single best thing you can do for your heart), limit alcohol to 1 drink/day, maintain a healthy weight, take prescribed medications consistently, and attend regular check-ups. Small daily choices compound into a lifetime of heart health.