5 Tips to Follow To Promote Cardiovascular Health

Heart health: Maintaining healthy blood pressure and cholesterol levels to prevent heart disease


  • Quickly add healthy to your diet such as omega-3 fatty acids
  • Exercise regularly to promote your overall health
  • Stress can take a toll on your heart health if left uncontrolled

Caring for the heart is important as it is one of the most vital organs in the body. The heart keeps one alive by pumping blood into all the other organs. The incidence of heart diseases has increased significantly over the years due to factors such as diabetes, hypertension, unhealthy diet and obesity, sedentary lifestyles, and consumption of alcohol and tobacco. Immediate action and adjustments to your lifestyles are essential to reduce the burden of heart disease. One must lead a healthy lifestyle, because the benefits of a healthy heart can also have a positive impact on overall well-being. Having a strong heart can protect against complications associated with many chronic conditions. Although age has been a primary risk factor for heart diseases, over the years, more and more young people are being diagnosed with heart disorders due to the evolution of lifestyles. Therefore, it is important to start caring for the heart early in life to prevent later deaths.

Steps to getting a healthy heart:

1. Making healthy food choices –

  • Whole Grains – It is recommended to include at least one whole grain type in daily dishes such as cereals and mills
  • Omega 3-rich Foods – Seeds such as flax seeds and chia are the best sources for omega-3
  • Green leafy vegetables – Include more greens in a daily diet as they are excellent sources of vitamins and minerals, especially heart-friendly vitamin K
  • Herbs – Avoid table salt and add herbs to add flavor to the food
  • Olive oil and mustard – Use olive oil and mustard to cook as they contain healthy fats, which are good for the heart
  • Nuts and seeds – Must eat a handful of almonds, hazelnuts, peanuts, walnuts etc every day

Nuts are loaded with essential nutrients that are beneficial to your heart’s health
Photo Credit: iStock

2. Hydrate yourself –

Apart from drinking water throughout the day, keep yourself hydrated with other healthy drinks such as coconut water, lemon, smoothies and homemade drinks with low sugar and salt content.

Read Also: Healthy Heart Foods: The 5 Best Summer Fruits You Have to Add to Your Diet

3. Exercise regularly –

Exercise can reduce the risk of developing plaque in the arteries that reduce blood flow. The key is getting up and moving, going for a walk, or doing some push-ups or sit-ups. In accordance with WHO, it is recommended to do at least 150-300 minutes of physical activity / exercise each week.

4. Managing stress and mental wellbeing –

Stress management can help reduce the risk of heart attack and stroke. Stress is often associated with high blood pressure and exposes the body to increased levels of stress hormones. There are breathing exercises and meditation that can help manage stress.

Read Also: Hypertension: This Summer Fruit Can Help You Control High Blood Pressure; Know How It Works

5. Blood pressure control-

High blood pressure is a common disorder and one of the leading causes of heart diseases such as heart attacks, failure, and others. Blood pressure must be regularly monitored and a diet that helps to reduce hypertension must be maintained.


A low sodium diet and regular exercise can help regulate blood pressure numbers
Photo Credit: iStock

Importance of heart monitoring:

Although the precautionary measures above can help monitor heart health, it is important, especially for heart patients to regularly monitor their heart. The advent of medical technologies such as remote monitoring has now made it possible for patients to monitor their heart within the comfort of their home and transmit information about the same to their doctor remotely. Early response also helps improve patient outcomes.

Also read: Heart Healthy Practices

When to consult a doctor?

Most people may avoid consulting a doctor because the symptoms that are common in heart diseases are common, however, it is important to seek medical help if you experience symptoms such as breathlessness, palpitations. , dizziness, chest pain, shortness of breath, neck pain, jaw, neck, rapid or irregular heartbeat.

(Dr. Tejas Patel, Chair and Chief Interventional Cardiologist, Apex Heart Institute, Ahmedabad)

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