The Norwegian 4x4 protocol is a structured high intensity interval training method using 4 intervals of 4 minutes at 85 to 95 percent of maximum heart rate, with 3 minutes of active recovery between intervals, usually performed 3 times weekly.

A Mediterranean diet emphasises vegetables, fruits, legumes, whole grains, nuts, olive oil, fish and minimal ultra-processed foods.

Omega-3 fatty acids from oily fish or supplements may support cardiovascular health, particularly by lowering triglycerides.

Regular aerobic exercise such as brisk walking, cycling, swimming or jogging supports heart and vascular health.

Stopping smoking is one of the most powerful ways to reduce heart attack, stroke and vascular disease risk.

Regular blood pressure checks help detect hypertension early and guide lifestyle or medical management.

Reducing ultra-processed foods can improve diet quality and lower intake of excess salt, added sugar and unhealthy fats.

Stress management practices such as breathing exercises, mindfulness, counselling or time in nature may support cardiovascular wellbeing.

Consistently sleeping around 7 to 9 hours supports cardiovascular and metabolic health in adults.

Reducing alcohol intake can lower blood pressure, improve sleep and reduce several long-term health risks.