Every Beat Matters: 10 Simple Lifestyle Changes for a Stronger Heart

The heart is one of the most vital organs of the human body. It works continuously to sustain life and support essential functions. However, despite its significance, heart diseases are increasing rapidly in India, accounting for nearly 60% of the global heart disease burden.

Therefore, it’s important to follow healthy lifestyle practices to reduce the risk of heart disease. This article discusses how to keep the heart healthy with 10 simple yet effective changes that one can implement in their daily lives.

10 Lifestyle Changes for a Stronger Heart

Follow these 10 ways to keep the heart healthy:

1. Consume a Healthy Breakfast
   A healthy gut is important for a healthy heart. Consuming a balanced, nutritious meal in the morning can help regulate metabolism. This, in turn, supports cardiovascular health by maintaining stable blood sugar and cholesterol levels. opt for fiber-rich foods like oats, whole grains, poha, idlis, and fresh fruits, as these promote heart health and help with digestion. On the other hand, avoid deep-fried items and sugary breakfasts as they can increase bad cholesterol and cause spikes in blood sugar, increasing the risk of heart disease.
2. Get Enough Sleep
   Getting enough sleep is important for maintaining cardiovascular health. This is because during deep sleep, the body performs restorative processes like regulating blood pressure and repairing vascular tissues. Aim for a consistent sleep of 7-8 hours every night to keep the heart and circulatory system functioning properly. A lack of adequate sleep can elevate blood pressure and cause hormonal imbalances, both of which can increase the risk of heart disease
3. Exercise Regularly
   Exercising regularly strengthens the heart and helps it pump blood throughout the body efficiently. As such, it is recommended to do 150 minutes of moderate-intensity exercise per week. For example, brisk walking or cycling. Alternatively, you can also do 75 minutes of vigorous activity like running or high-intensity workouts. Even simple activities like dancing, swimming, or walking daily can regulate blood pressure, preventing heart disease.
4. Avoid Smoking and Alcohol
   Smoking can damage the lining of blood vessels, reduce oxygen supply, and cause plaque buildup in the arteries. These problems can lead to heart attacks or strokes. Similarly, high alcohol consumption can increase blood pressure and cause obesity, which can strain the heart. Therefore, one must quit smoking and limit their alcohol consumption to minimise heart risk. Alcohol must be limited to one drink per day for women and two for men.
5. Maintain a Healthy Weight
   Being obese or overweight can put additional stress on the heart. It can lead to conditions like hypertension, high cholesterol, and diabetes, which can cause heart disease. So, monitor your Body Mass Index (BMI) regularly to maintain a healthy weight. Stay hydrated, eat balanced meals, and follow portion control to stay within the recommended weight range and support heart health.
6. Drink Adequate Water
   The heart pumps approximately 2,000 gallons of blood every day. Drinking enough water helps it function efficiently. It supports blood volume and circulation, making it easier for the heart to transport oxygen and nutrients throughout the body. Dehydration can put more pressure on the cardiovascular system, causing fatigue and potential fluctuations in blood pressure.
7. Manage Stress
   Chronic stress can harm heart health by increasing blood pressure and heart rate. This can lead to severe heart disease over time. To avoid this, spend 15-30 minutes daily in stress-reducing activities. For example, meditation, yoga, deep-breathing exercises, listening to calming music, etc. These practices help you relax and lower the stress hormones. One can also indulge in simple activities, like reading or light physical activity, to maintain emotional well-being./li>
8. Get Regular Health Checkups
   Regular health checkups can help detect heart risks at an early stage. Check the blood pressure, cholesterol levels, and blood sugar to identify any problems early and take timely preventative measures. A comprehensive heart evaluation should also be done annually, especially if one has a family history of heart disease.
9. Eat More Fruits and Vegetables
   Fruits and vegetables provide essential vitamins, minerals, antioxidants, and dietary fiber that help maintain heart health. So, include them in every meal. Consume fresh fruits and vegetables, like spinach, carrots, bananas, and oranges, for a balance of fibre and heart-protective nutrients. This not only reduces the risk of heart diseases but also promotes overall health.
10. Laugh More
    Laughter can trigger physiological changes that benefit the heart. It can help reduce stress, lower arterial inflammation, and increase good cholesterol levels. Therefore, laughing regularly is important to strengthen heart health and improve emotional well-being. One can engage in social interactions, watch a comedy movie, or do activities that bring them happiness.

These simple heart health tips can help strengthen the heart and promote overall well-being. However, if one experiences any heart-related symptoms, they must consult a doctor and book a heart test by downloading the Dr. Lal PathLabs app

FAQs

1. How to improve heart health?
   One should follow heart health tips like consuming a balanced diet, exercising regularly, and avoiding harmful habits like smoking and excessive drinking to maintain a strong heart.
2. What lifestyle changes improve heart health?
   Some lifestyle changes that can improve heart health include eating more fruits and vegetables, drinking enough water, sleeping well, and managing stress.
3. How to avoid heart problems?
   To avoid heart problems, one must adopt healthy lifestyle habits and get regular heart tests.