Patient guide
Lifestyle Medicine for a Healthy Heart
Daily habits have a powerful effect on heart health. Lifestyle medicine uses evidence-based changes in eating, activity, sleep, stress, tobacco and social connection, alongside medicines when they are needed.
Written for patients of Dr. Azhar ul Hassan Qureshi, Consultant Interventional Cardiologist. Content prepared from current international guidelines · Updated October 2026.
Medical review pending
Key points
- Aim for at least 150–300 minutes of moderate activity each week.
- Favour vegetables, fruit, pulses and whole grains; limit salt, fried foods and trans fats.
- Stop smoking and all tobacco, including chewing tobacco, naswar and shisha.
- Most adults need 7–9 hours of sleep each night.
Eating for your heart
- build meals around vegetables (sabzi), pulses (daal), fruit and whole grains such as whole-wheat roti
- limit fried foods, and avoid vanaspati ghee and other sources of trans fat
- reduce salt, including hidden salt in pickles (achar), snacks and processed foods
- choose water over sugary drinks, and watch portion sizes
Physical activity
The World Health Organization recommends that adults do at least 150–300 minutes of moderate-intensity activity, such as brisk walking, each week, plus muscle-strengthening activities on two or more days. Any increase helps. If you have heart disease, ask your cardiologist what level of activity is right for you.
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Sleep
Most adults need 7–9 hours of sleep a night. Poor sleep and untreated sleep apnoea are linked to high blood pressure and heart disease. Loud snoring with daytime sleepiness is worth discussing with your doctor.
Stress
Chronic stress can raise blood pressure and affect sleep, eating and smoking habits. Regular activity, time outdoors, prayer or mindfulness, and talking to others can all help.
Tobacco
Stopping smoking is one of the most effective things you can do for your heart, and the benefits begin soon after you quit. This applies to all forms of tobacco, including chewing tobacco, naswar and shisha. Medicines and support can double your chances of success, so ask your doctor.
Fasting in Ramadan
Many people with heart conditions can fast safely, but some should not. Speak to your cardiologist before Ramadan about your medicines and whether fasting is safe for you.
References
- Lloyd-Jones DM, et al. Life’s Essential 8: updating and enhancing the American Heart Association’s construct of cardiovascular health. Circulation 2022;146:e18–e43. doi.org/10.1161/CIR.0000000000001078 (opens in a new tab)
- Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451–1462. doi.org/10.1136/bjsports-2020-102955 (opens in a new tab)
- Visseren FLJ, et al. 2021 ESC Guidelines on cardiovascular disease prevention in clinical practice. Eur Heart J 2021;42:3227–3337. doi.org/10.1093/eurheartj/ehab484 (opens in a new tab)
This guide is general health information, not personal medical advice. If you are worried about your symptoms, speak to a doctor. In an emergency call 1122. Medical disclaimer.
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- Rawalpindi Institute of Cardiology (RIC), Room 8
- Monday to Friday, 3:00 PM to 8:00 PM
- +92 307 5793387
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Book a consultation with Dr. Qureshi
Clinic at Rawalpindi Institute of Cardiology (RIC), Room 8. Monday to Friday, 3:00 PM to 8:00 PM. Call or WhatsApp +92 307 5793387.