10 Ways to Keep Your Heart Healthy

Key takeaways

• Prioritize regular exercise, a balanced diet, and stress management to maintain a healthy heart.
• Regular heart health check-ups, including monitoring blood pressure, sugar and cholesterol levels, are essential for early detection and prevention of heart disease.
• Be proactive in managing risk factors like smoking, alcohol consumption, and obesity to reduce your risk of heart disease.

For years, heart problems have been a major concern worldwide, affecting millions of lives annually. In 2021 alone, about 20.5 million individuals lost their lives due to cardiovascular diseases (CVDs), comprising roughly one-third of all global deaths. CVDs are influenced by various factors including genetics, lifestyle, diet, and environmental conditions. While some risk factors like family history are beyond our control, there's hope! Modifiable risk factors such as tobacco use and high blood pressure can be addressed through preventive actions or treatment.

In India, heart disease remains the leading cause of death, responsible for about 26.6% of all deaths as of 2017. What's concerning is that Indians as compared to Westerners often face a higher relative risk burden, experiencing symptoms earlier in life and encountering more severe outcomes. Compared to individuals of European descent, heart issues tend to manifest about ten years earlier in Indians, with 62% of heart-related deaths occurring prematurely. 

In light of these facts, we must take proactive steps to safeguard our heart health. So, let's embark on a journey together as we explore 10 heart-healthy tips.

10 Ways To Keep Your Heart Healthy

1. Exercise regularly 

Exercise helps you maintain a healthy weight and lowers cholesterol and blood pressure. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity, along with muscle-strengthening exercises on at least 2 days per week.  Talk to your doctor and get clearance if you have certain risk factors for heart disease such as age over 40, diabetes, high BP or family history of heart problems as certain types of vigorous exercise can cause heart attacks.

2. Eat a balanced diet

Focus on best foods for heart health including fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and olive oil. Limit saturated fats, trans fats, cholesterol, sodium, and added sugars. 

Read our blog on Best Foods to Improve Your Heart Health to understand in-depth about heart-friendly diet options. 

3. Maintain a healthy weight

Obesity significantly increases the risk of developing heart disease and other cardiovascular complications. Maintain an ideal weight for your height by balancing your calorie intake with physical activity. Incorporating regular exercise and making nutritious food choices can help you achieve and maintain a healthy weight, reducing the risk of heart disease and other health complications.

4. Manage stress

Stress can take a toll on your heart health. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature. Engage in activities that bring you joy and relaxation, such as hobbies, spending time with loved ones, or enjoying leisure activities.

5. Get quality sleep

Research has shown that not getting enough sleep is linked to an increased risk of conditions like high blood pressure, coronary heart disease, and diabetes. Aim for 7-9 hours of sleep per night to allow your body to rest and recharge. By prioritizing quality sleep, you can support your heart health and reduce the risk of heart disease.

6. Quit smoking

If you smoke, quitting is one of the best things you can do for your heart and overall health. Seek support from healthcare professionals, smoking cessation programs, or support groups to quit smoking. They can provide resources, guidance, and encouragement to help you successfully quit smoking and improve your heart health.

7. Limit alcohol consumption

If you choose to drink alcohol, do so in moderation, limit your intake to no more than one drink per day for women and two drinks per day for men. Excessive alcohol consumption can increase the risk of high blood pressure, heart failure, stroke, and cardiomyopathy, a condition affecting the heart muscle. Alcohol is high in calories and can contribute to obesity, leading to various health problems. 

8. Stay active throughout the day

Studies show that sitting for long periods without movement is linked to a higher risk of CVD. To reduce this risk, try to avoid prolonged sitting and aim to move more throughout the day. Take short walks, stretch, or stand up and move around regularly, especially if you have a job that requires sitting for long hours. Even simple activities like gardening or using the stairs instead of the elevator can have a positive impact on your heart health.

9. Monitor blood pressure

High blood pressure, or hypertension, often has no symptoms but can lead to serious complications such as heart attack, stroke, or kidney disease if left untreated. Your healthcare provider can check your blood pressure during routine appointments and guide you on keeping it within a healthy range. Additionally, your doctor may recommend medications to help lower your blood pressure if necessary. 

10. Monitor blood sugar and cholesterol levels

High blood sugar and elevated levels on a cholesterol test can increase the risk of heart disease and other complications. By making dietary changes, incorporating regular exercise into your routine and doing periodic blood tests, you can help keep your blood sugar and cholesterol levels in check. It's important to work closely with your healthcare team to develop a personalized plan for monitoring and managing your blood sugar and cholesterol levels to support optimal heart health.

FAQ's

1. How can I count my calorie intake and expenditure?

To count your calorie intake and expenditure, start by calculating your basal metabolic rate (BMR), which estimates the calories your body needs at rest. Monitor your calorie intake by reading food labels, using a food diary or app, or seeking guidance from a registered dietitian. Estimate your calorie expenditure using activity trackers or online calculators, including both structured exercise and everyday activities. Compare your intake to expenditure to determine your calorie balance: a deficit for weight loss, a balance for maintenance, or a surplus for weight gain. Adjust your intake and expenditure as needed, aiming for gradual and sustainable changes. Focus on the quality of your diet and consult with a healthcare provider for personalized guidance.

2. Can stopping smoking reduce my heart risk?

Yes, stopping smoking can significantly reduce your risk of heart disease. When you stop smoking, your heart health begins to improve almost immediately. Within just a few weeks to months of quitting, your risk of heart disease decreases, and over time, your risk continues to decline, eventually reaching levels similar to those of non-smokers. 

3. How can I improve my sleep quality?

To improve sleep quality, maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Establish a relaxing bedtime routine to signal to your body that it's time to wind down, and create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet. Limit screen time before bed, avoid heavy meals, caffeine, and alcohol close to bedtime, and engage in regular exercise during the day. Practice stress management techniques like deep breathing or meditation to promote relaxation before sleep. If sleep troubles persist, seek guidance from a healthcare provider.

4. How to choose heart-healthy food options while dining out?

When dining out, prioritize heart health by choosing lean protein options like grilled chicken or fish, opting for whole grains like brown rice, and loading up on fruits and vegetables. Be mindful of portion sizes, avoid dishes high in added salt and sugar, and limit alcoholic and sugary drinks. Instead of fries or chips, opt for healthier sides like steamed vegetables or salad. Don't hesitate to ask for modifications to make dishes healthier.  

Conclusion 

In conclusion, maintaining a healthy heart is essential for overall well-being and longevity. By implementing the ten practical tips outlined in this blog you can significantly reduce your risk of heart disease and enjoy a healthier, happier life. 

To support you in your journey, consider downloading the Aware Health Rewards app. It's a valuable tool to help you stay on track and achieve your heart health goals. Take the first step today towards prioritizing your heart health and making positive choices for a healthier future. 

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About the Author
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.