8 Lifestyle Changes To Improve Your Heart Health
According to a study by the National Crimes Report Bureau, India has witnessed an astounding 12.5% increase in cases of heart attacks in 2022. Another study by Global Burden of Disease reveals that heart disease is one of the leading causes of death among women in India, accounting for 18% of deaths.
However, the good news is that, as per Cleveland Clinic, 90% of heart diseases are preventable with healthy lifestyle changes. While genetics are a key factor in heart disease, several risk factors can be reversed by following a good diet for a healthy heart, daily exercise, and a stress-free lifestyle.
8 Lifestyle Changes To Improve Your Heart Health
Let’s explore the various lifestyle changes individuals can incorporate to improve their heart health.
- Consume a balanced diet
What one eats profoundly influences one’s heart health. It is important to focus on a balanced and nutritious diet rich in whole grains, vegetables, fruits, and healthy fats. Consuming nutrient-dense foods like leafy greens, berries, nuts, avocados, and more, which contain essential vitamins, minerals, and antioxidants, can support heart health.
- Get regular exercise
Regular exercise is critical for a healthy heart. One must make sure to include at least 150 minutes of moderate-intensity exercise per week in one’s daily routine. Incorporating activities such as walking, swimming, cycling, or dancing can help make exercise a sustainable part of the routine.
Physical activity not only supports the heart muscle and improves circulation but also helps maintain a healthy weight, which is vital for minimising the risk of stroke, heart disease, and other heart conditions.
- Avoid smoking
Smoking is one of the leading causes of heart disease and other cardiovascular issues. The various chemicals in tobacco smoke can damage blood vessels, increase blood pressure and heart rate, and increase the risk of blood clots and plaque buildup in the arteries.
One of the best things an individual can do for their heart health is to quit smoking. Individuals must consider seeking support from healthcare professionals to prioritise a healthy lifestyle for a healthy heart.
- Reduce alcohol intake
Excessive consumption of alcohol is known to increase the risk of heart and liver diseases as it can increase both blood pressure and triglyceride levels, contributing to weight gain.
To maintain a heart-healthy lifestyle, individuals must limit their alcohol intake to moderate levels, which can differ for various individuals. Consulting healthcare professionals is important to determine what is a reasonable amount of alcohol and how one can manage its intake for healthy body functions.
- Manage stress
Chronic stress can have serious effects on heart health, contributing to high blood pressure, inflammation, and unhealthy coping behaviours such as overeating or smoking. This can result in serious heart conditions.
As a result, practice stress-reducing techniques such as deep breathing, meditation, yoga, or mindfulness to promote relaxation and mental well-being.
- Keep an eye on blood pressure
High blood pressure, or hypertension, is associated with a high risk of heart disease and stroke. So, monitor blood pressure regularly and take steps to keep it within a healthy range.
Making smart lifestyle choices, such as following a good diet for a healthy heart, rich in the best foods for heart health, can help maintain a healthy weight. Further engaging in physical activity, limiting sodium intake, and avoiding alcohol are good ways to manage blood pressure.
- Prioritise good sleep
Along with incorporating heart-healthy foods into the diet, it is equally important to prioritise a good night’s sleep. Chronic sleep deprivation can raise the risk of hypertension, obesity, and various cardiovascular conditions.
So, prioritise 7-9 hours of uninterrupted sleep every night and plan a steady sleep schedule to support optimal heart function and recovery. Creating a relaxing bedtime routine, minimising screen time before bed, and optimising the sleep environment can help encourage good sleep.
- Manage cholesterol levels
High LDL or “bad cholesterol” levels can lead to plaque accumulation in the arteries, leading to heart diseases.
A healthy diet low in unhealthy fats, sodium, cholesterol, and added sugars can help individuals manage high cholesterol levels and promote heart health. Incorporating heart-healthy foods rich in soluble fibre, such as oats, beans, and fruits, can also help lower cholesterol levels.
By incorporating these key changes into the daily routine, individuals with a high risk of heart disease can take proactive steps to manage their heart health. Remember that small, consistent efforts can significantly benefit cardiovascular function and overall well-being.
FAQs
1. How can I change my lifestyle for better heart health?
Include a healthy diet rich in nutrients, regular exercise, and stress management in the daily routine. Avoiding excessive alcohol consumption and managing blood pressure and cholesterol can also help keep the heart healthy.
2. What habits damage the heart?
High sugar intake in the diet, excessive alcohol consumption, and neglecting one’s physical and mental health are some of the habits that can damage the heart
