Khaberni - Heart disease is the leading cause of death worldwide; cardiovascular diseases claimed the lives of approximately 19.8 million people in 2022, according to the World Health Organization. Despite numerous contributing factors, doctors assert that adopting simple daily habits can effectively protect the heart and reduce risks.
According to "Times of India," Dr. Kunal Sud points out that small lifestyle changes can make a significant difference in the long term.
Cooking at home
The doctor affirms that homemade meals are generally lower in sodium, sugars, and saturated fats compared to ready meals; this helps regulate blood pressure and cholesterol and supports following healthy dietary patterns such as the Mediterranean diet and DASH.
Replacing sugary drinks with water
Sweetened beverages increase sugar and triglyceride levels and blood pressure and are associated with an increased risk of heart diseases and stroke. It is recommended to substitute them with water to reduce calorie intake and improve metabolic indicators.
Eating more fruits and vegetables
Consuming adequate amounts of fiber-rich fruits and vegetables is associated with a reduced risk of coronary heart diseases. Fiber helps reduce harmful cholesterol, decrease inflammation, and improve blood pressure.
Walking after meals
Even walking for 10 to 15 minutes after eating helps lower blood sugar post-meal; this protects the blood vessels and reduces cardiac risks over time.
Deep breathing and stress reduction
The doctor explains that slow and deep breathing alleviates stress, helps lower heart rate and blood pressure, and improves the balance of the nervous system.
Experts conclude that adhering to these simple habits, along with a balanced diet and regular physical activity, can enhance heart health and improve quality of life.
