Khaberni - Although heart diseases are still one of the main causes of death globally, the encouraging truth is that many of them can be prevented through some healthy daily habits.
Heart health is not only about avoiding diseases but also involves adopting a lifestyle that supports vitality and long-term balance, according to the Times of India.
Regular exercise and a balanced diet rich in fruits, vegetables, whole grains, managing stress, and avoiding smoking are all factors that contribute to improved heart health. While genetic factors can affect risks, making healthy, thoughtful choices such as engaging in physical activity and maintaining a healthy weight play a much bigger role in maintaining lifelong heart health.
Here are some simple and sustainable habits that help better care for the heart:
1. Heart-healthy foods
A heart-healthy diet needn't be complicated or costly, focusing on whole, minimally processed foods like vegetables, fruits, whole grains, nuts, seeds, and legumes, which are rich in fiber, antioxidants, and healthy fats that help lower bad LDL cholesterol and inflammation.
More leafy vegetables such as spinach and kale and fruits like berries, especially blueberries and strawberries, should be consumed, along with grains like oats, barley, and brown rice, alongside avocados, walnuts, flaxseeds, and fish like salmon or sardines (rich in omega-3 acids).
It is necessary to reduce the intake of processed meats, fried foods, sugary snacks, sodas, and foods high in trans fats or excess salt.
2- Regular physical activity
Physical activity is one of the most potent tools for heart protection. Just engaging in brisk walking for 30 minutes a day can make a significant difference. Exercise helps lower blood pressure, improve circulation, reduce stress and control weight - all crucial for heart health.
Try including cycling and swimming. Practicing yoga or stretching can improve flexibility and reduce stress. The same applies to resistance exercises such as light weight training or bodyweight exercises. The key is consistency and perseverance.
3- Managing stress in healthy ways
Chronic stress can cause significant damage to the heart. Stress contributes to high blood pressure, inflammation, and unhealthy coping mechanisms such as overeating or smoking. It's crucial to learn to manage stress in healthy and constructive ways. Deep breathing exercises, meditation, listening to music, or spending time in nature can help, as can practicing gratitude or keeping a nightly journal.
Priority on good sleep
Sleep and heart health are more interconnected than many realize. Lack of sleep - whether due to not enough hours or interrupted rest - increases the risk of high blood pressure, obesity, and heart disease.
One should aim to get 7 to 9 hours of good sleep each night. Simple changes, such as sticking to a regular sleep schedule, reducing screen time before bed, and keeping the bedroom cool and dark, can significantly improve sleep quality.
Eliminating harmful habits
Smoking is a major risk factor for heart disease, so if someone is a smoker, quitting is one of the strongest steps they can take to maintain heart health.
Regular health check-ups are also essential. It's important to monitor blood pressure, cholesterol levels, and blood sugar levels, especially if there are hereditary heart diseases in the family.
