It’s well-known that good nutrition and exercise can help keep your heart healthy. Marc Gillinov MD is a cardiothoracic surgeon. He recommends five things you should do each day to make your heart function at its best. These habits can help you have the best heart health possible.

Consume healthy fats and no trans fats. 

All fats are needed in our diets, including unsaturated, saturated, and polyunsaturated fats. Trans fat is one fat you don’t need. It is well-known to increase your chances of having a stroke or developing heart disease throughout your life. Trans fat can clog your arteries by increasing your bad cholesterol (LDL) and decreasing your good cholesterol (HDL). You can improve blood flow by reducing trans fats in your diet. What are trans fats? These fats are often produced in the food industry and add flavour to foods like snack foods, baked goods, and fast food. TIP: Always read labels. Trans fat is also known as partially hydrogenated oils. You should look for 0 per cent of trans fat. Avoid trans fats by making them a habit.

1. Good dental hygiene includes flossing daily and practising good oral hygiene. TIP: To prevent gum disease, floss and brush your teeth every day. Gum disease is more than just cavities.
2. Sleep enough. Your heart health depends on your sleep. You may be more at risk of developing cardiovascular disease if you don’t get enough sleep, regardless of your age or health conditions. Research suggests that too much sleep can cause disruptions in the underlying health conditions and biological processes such as blood pressure and inflammation. TIP: Make sleep a priority. Sleep 7 to 8 hours most nights. Sleep apnea should be treated because it can lead to arrhythmias and heart disease.
3. Avoid sitting for too long. No matter how vigorous your exercise is, staying seated for prolonged periods can be detrimental to your health. Researchers analyzed the combined results from several observational studies,Sitting for extended periods, especially when travelling, can increase your risk of developing deep vein thrombosis (a form of blood clot). Experts recommend moving around throughout the day. You can park further away from the office, walk a shorter distance throughout the day, or use a standing desk so that you can move around. Remember to exercise every day.
4. Secondhand smoke should be avoided like the plague. Research shows that people who smoke secondhand at work or home are at greater risk of developing heart disease. According to the American Heart Association (AHA), tobacco smoke is responsible for approximately 34,000 premature deaths from heart disease and 7300 deaths from lung cancer each year. Secondhand smoke can increase the risk of heart disease in non-smokers with high blood pressure and high blood cholesterol. Because of the chemicals in cigarette smoke, plaque buildup can occur in the arteries. TIP: Tell smokers you don’t want to be around secondhand smoke.

These five tips will do your heart a favour. A heart-healthy lifestyle will make you feel healthier and be more active.