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Heart disease remains one of the leading causes of death worldwide but it is also preventable. Two of the most powerful tools for reducing heart disease are maintaining a healthy diet and doing regular exercise. A healthy diet plays a crucial role in preventing heart disease. Regular exercise is equally important for maintaining heart health. In a conversation with The Daily Jagran, Dr Naveen Bhamri, Vice Chairman & HOD, Cardiology, Max Super Speciality Hospital, Shalimar Bagh explained how diet and exercise influence heart disease risk.

Influence Of Diet On Heart Disease Risk

1. A poor diet can significantly increase the chances of developing cardiovascular problems. Diets high in saturated fats, trans fats, added sugars, and excess salt raise blood pressure, elevate cholesterol levels, and contribute to obesity and diabetes which are the major risk factors for heart disease.

2. On other hand, eating more fruits, vegetables, whole grains, legumes, nuts, lean proteins, and omega-3 rich foods (such as fatty fish) helps reduce inflammation, improve blood vessel health, and maintain healthy cholesterol and blood pressure levels.

3. Make sure your Indian thali should have 50% sabzi and salads, 25 % proteins and 25% complex carbohydrates.

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4. chaach as probiotics and avoid achar paapad and chatni every day in your meals.

5. Balanced nutrition also supports a healthy body weight, easing the workload on the heart.

6. Dietary patterns like the Mediterranean diet and the DASH diet (diet focusing on lowering hypertension) have been shown to significantly lower the risk of cardiovascular disease.

Influence Of Exercise On Heart Disease Risk

1. Regular physical activity directly strengthens the heart and improves how efficiently it pumps blood.

2. Exercise lowers blood pressure, raises “good” HDL cholesterol, improves blood sugar control and aids in weight management.

3. It also helps reduce systemic inflammation, a hidden risk factor of atherosclerosis (plaque buildup in the arteries).

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4. In addition, regular exercise improves blood vessel flexibility and prevents arterial stiffness, further protecting the heart.

A heart-healthy diet and regular exercise work best when combined. While nutrition determines what the body takes in, exercise ensures that energy and nutrients are used effectively. Together, they form a powerful defence against heart disease, lowering the risk of heart disease in an individual.