Our hearts have been working tirelessly since we were in our mothers’ wombs. They are programmed to pump blood to every organ in the body so that nutrients and oxygen are supplied to keep us living and thriving. Therefore, considering this vital functionality, one can infer that heart health is also mandatory. In this post, I am sharing these 10 everyday habits that can improve your heart health. Enjoy this healthy read!
1. Stay Physically Active
Physical activity has many beneficial effects. Certainly, one of the most important benefits is that this keeps your heart healthy, directly and indirectly.
Therefore, engage in at least 150 minutes of moderate-intensity exercise per week. Activities like jogging, a brisk walk, cycling, or dancing strengthen your heart muscles and improve circulation. Of course, even small steps, like taking the stairs instead of elevators, or walking during lunch breaks, make a difference.
2. Eat Healthy Diet
Unhealthy eating habits and diet can lead to heart disease early. Hence, focus on a balanced diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats like those found in nuts and fish. The Mediterranean diet, which emphasizes olive oil, fish, and fruits and vegetables, is particularly beneficial for heart health.
3. Manage Your Stress
Living under chronic stressful conditions increases your risk of high blood pressure and other heart conditions. Practice mindfulness, meditation, or yoga to calm your mind. Even deep breathing exercises can help regulate your heart rate and reduce stress.
I find praying and remembering God personally beneficial as it calms down nerves instantly.
4. Get Quality Sleep
Poor sleep patterns and insufficient sleep time are linked to an increased risk of high blood pressure and obesity. Therefore, focus on achieving sleep hygiene. Note your sleep schedule and aim for 7-9 hours of quality sleep each night. Establish a bedtime routine, avoid caffeine in the evening, and keep electronic devices out of the bedroom. Do not use your mobile while in bed.
5. Stay Hydrated
Dehydration makes your heart work harder. Drinking enough water helps maintain proper blood volume thus reducing strain on your heart. Aim for at least 8 glasses of water daily, or more if you are active or live in a hot climate.
6. Quit Smoking (Active & Second-hand)
Smoking is one of the most widely studied risk factors in the causation of heart diseases, and a very strong association between both has been established. It causes inflammation and damages blood vessels leading to their blockade. It is strongly recommended to quit smoking and avoid secondhand smoke as well, which is equally harmful.
7. Monitor Your Blood Pressure
High blood pressure can often have no symptoms and causes serious damage to various organs silently. That is why it is also called a ‘Silent Killer’. Sound scary! It is therefore a good idea to check your blood pressure regularly to pick it up early for proper control in the very early stages. If you have got blood pressure, have regular follow-ups with your physician, follow lifestyle advice given by the doctor, and take your blood pressure medications regularly.
8. Keep Cholesterol in Check
High levels of bad cholesterol (LDL-Cholesterol) can lead to plaque buildup in arteries, increasing the risk of a heart attack. Exercise regularly, and include foods that lower cholesterol, like oats, almonds, and fatty fish, and limit trans fats and processed food.
If your cholesterol is still not controlled, talk to your physician, who may also consider starting you on medications.
9. Maintain Healthy Weight
Obesity puts strain on the heart and increases the risk of high blood pressure, diabetes, and other conditions as well. Try to reduce your weight through sustainable habits like portion control, regular exercise, and mindful eating to reach and maintain a healthy weight.
10. Limit Alcohol Consumption
Excessive alcohol consumption can raise blood pressure and contribute to irregular heart rhythms. If you drink, do so in moderation: up to one drink per day for women and two drinks per day for men.
To Muslims only. Hey, it is not permissible to drink but if you are in this habit, please leave it for the sake of your health.
Take Home Message
Small consistent changes in your daily routine can have a profound impact on your heart health. Start small and adopt one or two of these habits and gradually build on them. Motivation and consistency are the keys. The heart being your life pump deserves care and attention.
So which of these 10 habits are you choosing for yourself and starting today? Let us know in the comments.