At the core of your health lies the proper functioning of your organs and mind, both of which depend on the heart to supply oxygenated blood. A healthy heart plays a key role in managing energy levels and boosting longevity, while also protecting against chronic illnesses. Taking care of your heart not only supports overall well-being but also helps guard against other serious diseases.

That’s the point of giving heart more importance than anything else. This is done by adhering to certain lifestyle habits such as weight maintenance, striving for an active body, making better dietary habits, etc.

In this blog, I have outlined 10 critical Tips for keeping your heart healthy and strong.

10 Lifestyle Changes You Should Do to Improve Your Heart’s Health

Heart-Healthy Diet: Your daily diet should contain lots of fruits, vegetables, whole grains, protein and healthy fats such as those in walnuts and olive oil. Limit intake of saturated fat, trans fat, sodium, sugars and other additives.

• Tip for Diabetics: Limit fruit intake and always follow a diet personalized by your healthcare provider.

Exercise: Moderate aerobic activity such as brisk walking or cycling for 150 minutes in a week should be targeted. Additionally, strength training should be done at least twice a week.

• For Cardiac Patients: Stick to isotonic exercises like walking, cycling, swimming, and cross-training. Avoid isometric activities like weight lifting or intense strength training, which can strain the heart.
• For Seniors and Those with a Family History of Heart Disease: Consult a certified cardiologist before starting a new or aggressive exercise regimen.

Healthy Body Weight: Your caloric intake should not exceed the amount allowed for a healthy body and a regular workout. For those who are obese, losing just a few pounds may not be enough to significantly impact heart health, therefore, it’s essential to focus on sustained, comprehensive lifestyle changes.

Abdominal fat is the main source of insulin resistance, diabetes and cardiac issues. Hence, a healthy heart requires a good BMI with low abdominal fat.

A BMI of 20-22.5 should be maintained. Also, a proper waist circumference of <90 cm in males and <80cm in females should be the goal. 

Dietary restriction is needed, requiring avoidance of processed foods packaged foods or deep-fried foods followed by proper exercises will help you achieve the desired body weight.

Quit Smoking: If you smoke and struggling you quit, seek the help of a professional. Also, avoid exposure to secondhand smoke as it can harm your heart. This is because both active and passive smoking can negatively impact your heart’s health. 

It’s not just smoking, but it’s the tobacco that plays a significant role here. Tobacco is known to damage blood vessels, and increase blood pressure. It also reduces your oxygen supply, raises cholesterol levels, promotes blood clotting, weakens the heart muscle, and affects overall health.

Limit your alcohol intake: If you drink alcohol, drink in moderation. Women should limit to 1 glass per day and men 2 glasses.

Manage stress: Practice stress reduction techniques such as mindfulness, meditation, and yoga. Chronic stress can have a negative effect on heart health.

Stress and mental health are some of the least touched topics in society, but when it comes to your health, you should not hesitate to seek help from a psychiatrist, if needed. 

Check your blood pressure and cholesterol: Regular checkups can help monitor your blood pressure and cholesterol levels. If necessary, work with your healthcare provider to manage these.

Hypertension and increased cholesterol levels are major risk factors for cardiac diseases. So regular BP monitoring and Lipid Profile check-ups are important. 

It should be properly managed by a physician or cardiologist when there is increased blood pressure or a deranged lipid profile.

Control your Sugar: India is the diabetes capital of the world and diabetes is the major risk factor for heart disease. Controlling your sugar is very important to prevent heart disease.

Get enough sleep: Good quality sleep is vital for overall health, including your heart. Aim for 7-9 hours of sleep each night. Sleep helps regulate blood pressure, reduces stress, and supports healthy metabolic functions. Poor sleep, on the other hand,  can increase the risk of heart disease, so make sure you’re getting enough rest.

Stay Hydrated: Drinking enough water supports overall health, including heart function. Aim for at least 8 cups of water a day, more if you’re active.

Know Your Family History: A family history of heart disease can increase your own risk. Be aware of any heart conditions that run in your family and discuss them with your healthcare provider. This will help you understand your risk and take proactive steps to prevent heart disease through lifestyle changes and regular monitoring.

Incorporating these tips into your daily routine can help you maintain a healthy heart and improve your overall quality of life!