💧 Hydration and Alcohol
Drink plenty of water throughout the day. Limit alcohol to one drink per day for women and two for men, as excessive drinking raises triglyceride levels and blood pressure.
🏃 Lifestyle Synergy: Diet and Movement
Combining a heart-healthy diet with regular physical activity — at least 150 minutes of moderate exercise weekly — amplifies cardiovascular benefits. Consistent sleep (7–9 hours per night) and stress management through mindfulness or prayer also strengthen heart resilience.
🌍 Scientific Evidence
Research from the Harvard T.H. Chan School of Public Health and WHO confirms that adopting Mediterranean or DASH-style diets can reduce cardiovascular mortality by 20–40%. Both emphasize plant-based foods, healthy fats, and minimal processed ingredients.
💡 Key Takeaway
A strong heart begins with your plate. Focus on fresh, whole foods, mindful eating, and consistency. Each meal is an investment in your long-term energy, vitality, and life expectancy.
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