Simple Steps to a Healthier Heart
Your heart is the primary organ of the circulatory system. It moves the blood across your body, controls the rhythm & speed of the heart rate & maintains your blood pressure.
The heart undoubtedly the workhorse of the body. But the question is what are you doing to protect & care for your heart? Taking care of your heart health is not as hard as it may seem. But yes, it does require taking active measures towards leading a healthy life. The greatest weapons we have against fighting cardiovascular disease are nutritious diet & healthy lifestyle.
Here are some expert tips that can help you lead a heart healthy lifestyle.
Stay Active: Getting more exercise is the best thing you can do for your heart. Ideally, you should exercise at least 5-6 days of the week for at least 30 minutes.
Even short bursts of activity can be beneficial for the heart. For instance vigorous exercise for 10 to 15 minutes at a stretch is a good way of keeping your heart healthy.
Even short bursts of activity can be beneficial for the heart. For instance vigorous exercise for 10 to 15 minutes at a stretch is a good way of keeping your heart healthy.
Snack on Nuts: Research reveals that 5 ounces of nuts per week is linked to reduced risk of cardiovascular disease. Walnuts, almonds, peanuts & other nuts are good for your heart. You can add them to your salads or use them.
Manage your weight: Being overweight puts burden on the heart, lungs, blood vessels & skeleton. Manage your weight by keeping track of the calories you consume, controlling portion sizes, getting active & eating more plant based foods.
Quit smoking: Smoking doubles your risk of developing a hear disease. It is linked to almost one third of all the deaths from heart disease & 90% of lung cancers.
If you are a smoker, quitting is the best gift you can give your heart. Did you know that just within a year of quitting smoking all forms of tobacco products, your risk of developing cardiovascular disease goes down by half?
If you are a smoker, quitting is the best gift you can give your heart. Did you know that just within a year of quitting smoking all forms of tobacco products, your risk of developing cardiovascular disease goes down by half?
Eat Better: Make sure your diet includes vegetables, fruits, whole grains, beans and lean animal proteins. Limit consumption of sodium, processed meats, processed gran foods, eggs & highly processed foods. Avoid consumption of trans fats & partially hydrogenated oils
Manage Stress Better: Practice deep breathing and other relaxation techniques like yoga. These can help lower your blood pressure levels and keep your heart happy.
Dr Sudheer Koganti is a Senior Consultant Cardiologist at Apollo Hospital. He is the best cardiologist in Hyderabad & offers world class treatment for all heart related ailments. He is passionate about spreading awareness to prevent cardiovascular disease & ensuring better outcomes for patients with such problems.
For Appointments, call 8897 222 146
For Appointments, call 8897 222 146
FAQs
The simplest way is to stay active, eat balanced meals and avoid smoking. Regular exercise, a diet rich in fruits and vegetables, and managing stress can significantly reduce the risk of heart disease over time.
Around 30 minutes of moderate exercise most days is recommended. Activities like walking, cycling or even short bursts of movement can improve heart function and help maintain healthy blood pressure.
Yes, diet plays a major role in protecting your heart. Eating whole foods, reducing salt and avoiding processed or trans-fat-rich foods helps control cholesterol, weight and overall cardiovascular risk.
Quitting smoking is one of the most effective ways to protect your heart. Smoking damages blood vessels and increases heart disease risk, but stopping can quickly improve circulation and lower long-term risk.
Chronic stress can negatively impact heart health. It can raise blood pressure, affect sleep and lead to unhealthy habits, making stress management techniques like relaxation and mindfulness important.
Regular check-ups are important, even without symptoms. If you have risk factors like high blood pressure, diabetes or a family history, early screening helps detect problems and prevent complications.
