Heart disease remains a leading cause of death worldwide, and our country is no exception to that. As lifestyles become more fast-paced nowadays, and dietary and physical activity patterns change, the burden of heart disease continues to grow. The good news is that heart disease is largely preventable, and by adopting simple daily heart-healthy habits, individuals can significantly reduce this risk.

In a conversation with Jagran English, Dr Manoj Durairaj, Chief Heart Transplant Surgeon and HOD - Heart and Lung Transplantation, Sahyadri Super Speciality Hospital, Deccan Gymkhana, Pune listed some important preventive measures that you must abide by to maintain a healthy heart every day.

Measures For Good Heart Health

Maintain a Balanced Diet

The foundation of heart health lies in a balanced diet. A diet rich in vegetables, fruits, whole grains and lean proteins is crucial for maintaining cardiovascular health. Adopting a Mediterranean-style diet which includes healthy fats like olive oil and omega-3 fatty acids from fish, can help lower the risk of heart disease. Reducing salt intake is another critical step as high sodium levels are closely linked to hypertension, a major risk factor for heart disease.

Physical Activity

It plays an equally important role in maintaining a healthy heart. Engaging in at least 150 minutes of moderate-intensity exercise each week (as recommended by WHO) can help strengthen the heart and improve overall cardiovascular function. This can include activities like brisk walking or swimming. In addition to structured exercise, staying active throughout the day by taking the stairs, walking short distances or performing household chores can also help keep your heart healthy.

Maintaining A Healthy Weight

A healthy weight is key to preventing heart disease. Obesity, particularly abdominal obesity is a major contributor to high blood pressure, diabetes, and high cholesterol, all of which increase the risk of cardiovascular problems. Sustainable weight loss through balanced diets and regular physical activity is far more beneficial than crash diets.

Regular Monitoring Of Blood Pressure And Cholesterol Levels

Checking blood pressure and cholesterol on a regular basis is essential, even if you feel healthy. Aiming for blood pressure levels below 120/80 mm Hg and maintaining healthy cholesterol levels with a focus on lowering LDL and raising HDL cholesterol, are crucial preventive measures. Regular check-ups with your doctor, including blood tests to monitor these markers are key to catching problems early and preventing complications.

healthy heart (1)

Maintaining good heart health is crucial for overall well-being (Image Credits: Canva)

Lifestyle Habits

Habits such as smoking and excessive alcohol consumption are significant risk factors for heart disease. Smoking damages blood vessels and contributes to the buildup of plaque in the arteries, increasing the likelihood of heart attacks and strokes. Quitting smoking, even after many years can dramatically reduce this risk. Alcohol should be consumed in moderation, up to one drink per day for women and two for men to minimise its impact on blood pressure and weight.

Managing Stress

Stress management is another critical element of heart health. Chronic stress raises blood pressure and promotes unhealthy behaviours like overeating or smoking, both of which harm the heart. Practicing mindfulness techniques, yoga and meditation can help reduce stress and improve heart health. Additionally, ensuring you get 7-8 hours of quality sleep each night allows your body to repair and recover, further promoting cardiovascular well-being.

At last, he concluded that regular health check-ups are vital for maintaining heart health. Even if you don’t have symptoms, annual screenings for blood pressure, cholesterol and blood sugar can detect early signs of cardiovascular disease.

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