Start with one change
Lasting heart-healthy routines rarely begin with a total overhaul. Choose one habit, such as a 10-minute walk after dinner, and repeat it until it feels automatic before adding another.
The ten habits
Move most days; fill half your plate with vegetables and fruit; choose whole grains; cook at home more often; limit salty processed foods; drink water through the day; keep a regular sleep schedule; manage stress with short daily breaks; avoid tobacco; and keep up with routine check-ups.
Make habits easy
Attach a new habit to an existing one. Stretch while the kettle boils, keep fruit visible, and lay out walking shoes the night before. Tracking progress on a calendar adds motivation.
Where a daily capsule fits
Some people add a daily dietary capsule such as Melonex to a routine that already includes good food and movement. It is a supporting piece, not a replacement for the habits above or for medical care.