Keep your heart healthy 

Here is a comprehensive guide on how to keep your heart healthy, broken down into key areas. 

1. Eat a Heart-Healthy Diet 

This is the cornerstone of heart health. Focus on what to include, not just what to avoid. 

• Emphasize: 

• Fruits and Vegetables: Aim for a rainbow of colors. They are packed with vitamins, minerals, and fiber. 

• Whole Grains: Oats, brown rice, quinoa, and whole-wheat bread provide fiber that can help lower cholesterol. 

• Lean Proteins: Choose skinless poultry, fish, legumes (beans and lentils), and nuts. 

• Healthy Fats: Incorporate sources of unsaturated fats like avocados, olive oil, nuts, and fatty fish (salmon, mackerel, tuna). These can help reduce bad cholesterol. 

• Limit: 

• Saturated Fats: Found in red meat, butter, and full-fat dairy. These can raise your LDL ("bad") cholesterol. 

• Trans Fats: Avoid completely. They are often found in processed foods, fried foods, and shortening. Check labels for "partially hydrogenated oils." 

• Sodium (Salt): High sodium intake can raise blood pressure. Cook at home more often, use herbs and spices for flavor, and be cautious with processed and restaurant foods. 

• Added Sugars: Sugary drinks, sweets, and processed snacks contribute to weight gain and inflammation. 

A great example of a heart-healthy eating pattern is the Mediterranean Diet. 

2. Get Regular Physical Activity 

Exercise strengthens your heart muscle, helps maintain a healthy weight, and improves cholesterol and blood pressure. 

• Aim for: At least a hundred and fifty minutes of moderate-intensity aerobic exercise (e.g., brisk walking, cycling, swimming) or 75 minutes of vigorous-intensity exercise per week. 

• Incorporate Strength Training: Do muscle-strengthening activities (e.g., weight lifting, resistance bands) at least two days a week. 

• Simply Move More: Take the stairs, park farther away, and break up long sitting periods. Every bit counts! 

3. Maintain a Healthy Weight 

Carrying excess weight, especially around the abdomen, strains your heart and is a major risk factor for heart disease. 

• Focus on a balanced diet and regular exercise as your primary tools for weight management. 

• Check your Body Mass Index (BMI) and waist circumference as general indicators.  

4. Don't Smoke (and Avoid Secondhand Smoke) 

This is the single best thing you can do for your heart. Smoking damages the lining of your arteries, reduces oxygen in your blood, and dramatically raises blood pressure and heart rate. 

• If you smoke, quit. It's never too late to see benefits. Your risk of heart disease starts to drop within just a few weeks of quitting. 

• Seek help: Talk to your doctor about cessation programs, nicotine replacement therapy, and other strategies. 

5. Manage Stress 

Chronic stress can lead to high blood pressure and may contribute to heart disease. It can also lead to unhealthy coping mechanisms like overeating or drinking. 

• Find healthy outlets: Practice relaxation techniques like deep breathing, meditation, or yoga. 

• Stay connected: Spend time with friends and family. 

• Make time for hobbies: Engage in activities you enjoy that help you unwind. 

6. Get Quality Sleep 

Sleep is essential for healing and repair of your heart and blood vessels. 

• Aim for: 7-9 hours of quality sleep per night. 

• Prioritize sleep: People who don't get enough sleep have a higher risk of obesity, high blood pressure, and heart attack. 

• Treat sleep disorders: Conditions like sleep apnea (where breathing repeatedly stops and starts) are hard on the heart and need medical attention. 

7. Limit Alcohol 

If you drink alcohol, do so in moderation. Excessive drinking can raise blood pressure and contribute to heart failure and stroke. 

• Moderation is defined as: Up to one drink per day for women and up to two drinks per day for men. 

8. Get Regular Health Screenings 

You can't manage what you don't measure. Knowing your numbers is crucial for catching problems early. 

• Blood Pressure: Get it checked at least every two years (or more often if high). 

• Cholesterol Levels: Get a baseline test early and regularly as your doctor recommends. 

• Blood Sugar (Glucose) Levels: Important for detecting diabetes or prediabetes, a major risk factor for heart disease. 

Work with your doctor to understand your personal risk factors and create a plan tailored to you. 

Summary: The 5 Golden Rules 

To make it simple, focus on these five core principles: 

1. Eat Smart: Load up on plants, fiber, and healthy fats. 

2. Move More: Get 150+ minutes of heart-pumping activity each week. 

3. Don't Smoke: Avoid all forms of tobacco. 

4. Manage Weight: Strive for a healthy weight for your body. 

5. Know Your Numbers: Partner with your doctor to monitor blood pressure, cholesterol, and blood sugar. 

Making even small, consistent changes in these areas will dramatically improve your heart health and your overall quality of life. 

By Jamuna Rangachari