Healthy Heart Tips
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Healthy Heart Tips, You know that exercise and a good diet can keep your heart healthy. But what else can you do to keep your ticker going strong? This article recommends fifteen key things you need to do every day to help your heart work most efficiently. Incorporate these habits into your lifestyle and your heart health will be the best it can be for you.

Some people manage to overhaul their exercise patterns, diet, and unhealthy habits with ease. The rest of us try to make changes but don’t always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes. Once you get going, you may find that change isn’t so hard. This approach may take longer, but it could also motivate you to make some big changes.

15 lifestyle tips to keep your heart healthy

World Heart Day is observed every year 29 September to create awareness about the steps to maintain a healthy heart. Heart health requires some extra attention and healthy practices. From a healthy diet to regular exercise there are various healthy practices you need to follow to preserve your heart health. Regular exercise is the key to stay fit and the most natural way to reduce the risk of heart diseases. Similarly, yoga also can help in supporting a healthy heart. Both yoga and exercise support the functioning of the heart. They also reduce the other risk factors which can trigger the risk of heart diseases like obesity, high blood pressure, bad cholesterol levels and many more.

Total Time: 30 minutes

Quit smoking

Being smoke-free is one of the best things you can do to protect your heart. If you smoke, quit, and don’t spend time around others who smoke as well.

Manage your blood cholesterol

Cholesterol is a fatty substance carried in your blood. Your body needs cholesterol to be healthy, but an imbalance of cholesterol in your blood can lead to a heart attack or stroke

Manage your blood pressure

Blood pressure isn’t usually something you can feel. If it’s too high, it needs to be treated.

Manage diabetes

It’s important to manage your diabetes to help prevent a heart attack or stroke.

Be physically active 

Regular, moderate physical activity is great for your heart health. It’s never too late to start and get the benefits. 

Don’t sit longer hours

It is important to sit less during your day and break up your sitting time.

Maintain a healthy weight

Maintaining a healthy weight can reduce the risk of heart disease and other health problems. Keep a watch on your body mass index and waist measurements.

Have a variety of nutritious foods

Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol.

Manage depression

We know that there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support. Having a good social life with family and friends can help. Depression is more than feeling sad or low. 

Have good sleep

Adults who said they got good-quality sleep also had healthier arteries than those who didn’t sleep soundly. Young and middle-aged adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

Cut down saturated fats

To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.

Good dental health

Practice good dental hygiene, especially flossing your teeth daily. Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease.

Wash your hands often

Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

Daily exercise

The more active you are the better is your heart health. Exercise ensures better circulation of blood and helps in the smooth functioning of the heart.

Practice yoga

Yoga can also help you ensure a healthy heart. Yoga stretches your body and involves breathing in a certain pattern which can improve heart health.

Exercise and a healthy heart

The more active you are the better is your heart health. Exercise ensures better circulation of blood and helps in the smooth functioning of the heart. Exercise also kills the various risk factors which increase the risk of heart diseases. Obesity, high blood pressure, high blood sugar levels, stress, and bad cholesterol levels are some of the major risk factors that can be controlled with exercise.

Best exercises for heart health

When it comes to exercising for heart you do not have to spend hours at the gym or get indulged into a heavy workout. Something as simple as a 30 minutes morning walk can help you in the long run. Some of the best exercises for heart health may include;

  1. Cardio exercises are considered good for heart health as performing cardio workout helps in a better flow of the blood.
  2. Some exercises which you can try are- brisk walking, jumping ropes, swimming, jumping jacks, running, jogging, biking and kickboxing.

Yoga and a healthy heart

Yoga can also help you ensure a healthy heart. Yoga stretches your body and involves breathing in a certain pattern which can improve heart health.

Yoga has been credited to reduce the risk of chronic ailments like diabetes, hypertension, hypothyroidism, hyperthyroidism, and polycystic ovarian syndrome (PCOS in women) by regulating metabolism and keeping all the organs of the body healthy and fit. Yoga increases the flexibility of the body, makes it toned and supple, and also helps maintain good body weight. Yoga is also beneficial for heart health.

Yoga, like all other restorative exercises, improves blood circulation and oxygen flow, thereby augmenting the core strength of the body. Better flow of oxygen and blood boosts the functioning of the heart.

Just like exercise yoga helps in controlling the various risk factors which can contribute to heart diseases. It helps in maintaining a healthy weight, Practicing yoga regularly helps you burn calories and also the spiritual and emotional dimensions would encourage an individual to address any eating and weight issues to a deeper level.

Stress is also a factor that can contribute to heart diseases. The breathing pattern and the relaxing effect of yoga can help you manage stress and reduce the risk of heart diseases. Yoga plays a very important role in today’s cosmopolitan world filled with stress and fatigue. The relaxation exercises in yoga help better blood circulation and stress management.

Best yoga asana for better heart health

Yoga can also help in managing blood pressure levels and help in maintaining heart health. Some of the best yoga asanas for better heart health include;

  • Marjariasana (cat pose)
  • Utkatasana (chair pose)
  • Verabhadrasana (warrior pose)
  • Trikonasana (triangle pose)
  • Tadasana (mountain pose)
  • Setu bandha Sarvangasana (bridge pose)

Blood tests for heart function

There are a number of blood tests that can be done to rule out other causes of heart symptoms and to measure different levels within the body that can affect the heart. You may also get blood tests done if you begin a new heart medicine. 

The most common blood tests are:

  • Complete Blood count (CBC) – this test measures the levels of red blood cells, white blood cells and platelets. It also measures the haemoglobin (oxygen-carrying component of red blood cells).
  • Urea and Electrolytes (Us and Es) – urea levels help to monitor how the kidneys are working. Electrolytes help to stabilize the heart rhythm.
  • Blood Glucose – this test measures the level of sugar in the blood.
  • Liver and thyroid function – these tests measure liver function and the thyroid function.
  • Troponin blood testtroponin is a protein that is released into the bloodstream when the heart muscle is damaged. The troponin level provides a quick and accurate measure of any heart muscle damage. It’s used to help in the assessment following a suspected heart attack.
  • Cholesterol level and lipid profile.
  • CPK MB – The CPK-MB test is a cardiac marker used to assist diagnoses of acute myocardial infarction.
  • LDH

Learn About: Heart attack vs Cardiac arrest

All material copyright healthcare nt sickcare. 2017 – 2020. Terms and conditions & Privacy Policy of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source: This article inspired from various online articles and our own offline experiences. The content meant for public awareness and regular posts to the clientele of healthcare nt sickcare.


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