World Heart Day: Top 5 ways to to keep your heart healthy

  • September 29, 2021

A healthy heart is crucial for supplying nutrients and oxygen to all body cells. As you age, you’re more likely to suffer from heart issues. Having an unknown illness and not knowing you have an underlying heart problem is even more worrying. Keeping your heart healthy isn’t as challenging as you may think. There is a lot you can do to avoid cardiovascular problems. Yes, you can do them no matter how old you are.

Diet, exercise, smoking, and blood pressure, and cholesterol control are the five factors that can have an impact on your heart.

Every year, ‘World Heart Day is observed on September 29 to raise awareness about the organ against the deadly disease. A healthy heart is something that one should strive for every day. You can maintain a healthy lifestyle by including the following tips in your daily life:


Cut down on salt

Most of us are aware of the harm caused by consuming too much sodium (salt), but we consume a lot of it: about 9–12 grams per day, which is almost twice the maximum level recommended for health. It is important to limit salt (sodium) in the diet to maintain a healthy heart. Fresh foods and homemade soups and stews lower your salt intake. The daily intake of fewer than 5 grams of salt can lower blood pressure and help reduce the risk of strokes, cardiovascular disease, and heart attacks in adults.


Eat less sugar

Research shows that people who eat a lot of added sugars are at greater risk of dying from heart disease compared to people whose diets aren’t so sweet. Cutting back on sugar takes a little effort, but it’s easier than it used to be. “You don’t have to avoid sugar completely, but moderation is key,” Patton says.


Limit saturated fat

Saturated fats raise cholesterol levels in the blood. To reduce your cholesterol and lower your coronary artery disease risk, limiting the amount of saturated and trans fat you eat is an important step. Using monounsaturated or polyunsaturated fats instead of saturated fat can lower your total cholesterol. However, moderation is key because all fats are high in calories.


Fill up on fruit and veg

It is well known that fruits and vegetables contain many healthful nutrients, especially fiber, which reduces cholesterol and blood pressure and helps maintain blood vessel health. You may be able to cut down on higher-calorie foods such as meat, cheese, and snacks by eating more fruits and vegetables. You can easily incorporate vegetables and fruits into your diet.


Go for more fish

Researchers found that people with heart disease who ate fish regularly had fewer heart attacks, strokes, heart failures, and died less frequently, compared with people who didn’t consume fish. The fact that fish has no saturated fats makes it a heart-healthy food. It is possible to protect your heart by eating fish on a regular basis, rather than meats like chicken, mutton, and lamb, which contain high levels of cholesterol.


Quit smoking

Generally, people associate smoking with respiratory problems and lung cancer. However, did you know it also causes heart disease? Quitting smoking will reduce your risk of sudden cardiac death, a second heart attack, and death from other chronic diseases. You begin to recuperate within 20 minutes after you have quit smoking. This will result in a lower heart rate and blood pressure.


Cut back on alcohol

Keep moderation in mind when drinking wine, beer, or cocktails now and then if you like. You are at a higher risk of developing high blood pressure, obesity, strokes, breast cancer, liver disease, depression, suicide, accidents, and alcohol abuse if you drink too much alcohol. Avoid beginning to drink if you haven’t already. Moderate drinking is beneficial and safe, but it carries risks, too. Discuss your concerns with your physician. 


What you put on your plate can influence just about every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

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