Check out 12 essential heart health tips from Dr. Hiremath:
Eat a balanced diet: A healthy diet is fundamental to maintaining a healthy heart. Aim for a balanced intake of fruits, vegetables, whole grains, lean protein and healthy fats. Avoid saturated fats, trans fats and excessive sugars, which can contribute to obesity, high cholesterol and other cardiovascular risks.
Get regular exercise: Regular physical activity is important for a healthy heart. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.Activities such as brisk walking, jogging, cycling or swimming can promote cardiovascular fitness, strengthen the heart muscle and improve circulation. Even light activities like gardening or climbing stairs can contribute to heart health by burning calories and reducing cholesterol levels. Manage stress effectively: Chronic stress can lead to unhealthy habits like increasing blood pressure, overeating or smoking. Behavioral effects have been shown to contribute to hearing loss by increasing inflammation in the body. Developing stress management techniques such as meditation, deep breathing exercises or yoga helps to relax the mind and body. Engaging in hobbies or activities that provide pleasure, such as reading, painting or spending time in nature, can also help reduce stress levels.Monitor your blood pressure: High blood pressure, or hypertension, is often called the "silent killer" because it may not cause symptoms but significantly increases the risk of heart attack and stroke. Monitoring blood pressure regularly at home or with a health care professional can help identify any problems early. If necessary, medications and lifestyle changes such as a low-sodium diet, regular exercise, and stress management can help maintain healthy blood pressure levels.
Get regular checkups: Regular medical checkups are essential to catch potential heart-related problems early. Regular cholesterol checks, ECG and other tests can help monitor heart health and identify problems before they escalate.Early detection allows timely intervention, reducing the risk of more serious complications. Quit smoking: Smoking is a major risk factor for heart disease, damaging blood vessels, increasing blood pressure and leading to atherosclerosis. Contributes. Quitting smoking is one of the most effective steps you can take to improve heart health. Seek help from smoking cessation programs, counseling or medication to break the habit.
Limit alcohol intake: Excessive alcohol consumption can increase blood pressure, increase triglyceride levels and contribute to heart disease.The American Heart Association recommends a maximum of one drink per day for women and two drinks per day for men. Choosing non-alcoholic beverages, consuming moderation, or seeking help from health professionals may help reduce alcohol-related cardiovascular risks.
Maintain a healthy weight: Obesity is a significant risk factor for heart disease, high blood pressure and diabetes. These risks can be significantly reduced by maintaining a healthy weight through a balanced diet and regular exercise. For sustainable weight management, avoid crash diets and seek guidance from health professionals or nutritionists to develop a PLA that suits your needs.Get good sleep: Lack of sleep has been linked to various health problems, including heart disease. Aim for 7-8 hours of quality sleep per night. Developing a consistent bedtime routine, avoiding electronic devices before bed, and creating a comfortable bedtime environment can help improve sleep quality.
Stay hydrated: Dehydration can thicken the blood, increasing the risk of blood clots and heart strain. Ensure adequate hydration throughout the day, especially in hot weather or during exercise.Recommended daily intake varies depending on individual needs, but generally, adults should aim for 8-10 cups of water per day. Proper hydration helps maintain cardiovascular function and overall health.
Control cholesterol levels: High cholesterol contributes to the formation of plaque in the arteries, increasing the risk of heart attack and stroke. Regula cholesterol screening can help monitor levels and catch any problems early. A diet rich in fiber and low in saturated fat, along with regular exercise, as well as medication if necessary, can help maintain healthy cholesterol levels.Consult your health care professional for personalized advice on managing cholesterol. Manage diabetes: Diabetes can increase the risk of heart disease by damaging blood vessels and nerves. Managing diabetes through diet, exercise, and medication can help reduce these risks. Regular monitoring of blood sugar levels and consulting a health care professional for comprehensive diabetes management is important for overall health.
Taking active steps to care for your heart can significantly reduce your risk of heart disease.Dr. Niranjan Hiremath reiterates, “Preventive measures and lifestyle changes play an important role in maintaining a healthy heart. It is important to take responsibility for your health before it overwhelms you."
Eat a balanced diet: A healthy diet is fundamental to maintaining a healthy heart. Aim for a balanced intake of fruits, vegetables, whole grains, lean protein and healthy fats. Avoid saturated fats, trans fats and excessive sugars, which can contribute to obesity, high cholesterol and other cardiovascular risks.
Get regular exercise: Regular physical activity is important for a healthy heart. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.Activities such as brisk walking, jogging, cycling or swimming can promote cardiovascular fitness, strengthen the heart muscle and improve circulation. Even light activities like gardening or climbing stairs can contribute to heart health by burning calories and reducing cholesterol levels. Manage stress effectively: Chronic stress can lead to unhealthy habits like increasing blood pressure, overeating or smoking. Behavioral effects have been shown to contribute to hearing loss by increasing inflammation in the body. Developing stress management techniques such as meditation, deep breathing exercises or yoga helps to relax the mind and body. Engaging in hobbies or activities that provide pleasure, such as reading, painting or spending time in nature, can also help reduce stress levels.Monitor your blood pressure: High blood pressure, or hypertension, is often called the "silent killer" because it may not cause symptoms but significantly increases the risk of heart attack and stroke. Monitoring blood pressure regularly at home or with a health care professional can help identify any problems early. If necessary, medications and lifestyle changes such as a low-sodium diet, regular exercise, and stress management can help maintain healthy blood pressure levels.
Get regular checkups: Regular medical checkups are essential to catch potential heart-related problems early. Regular cholesterol checks, ECG and other tests can help monitor heart health and identify problems before they escalate.Early detection allows timely intervention, reducing the risk of more serious complications. Quit smoking: Smoking is a major risk factor for heart disease, damaging blood vessels, increasing blood pressure and leading to atherosclerosis. Contributes. Quitting smoking is one of the most effective steps you can take to improve heart health. Seek help from smoking cessation programs, counseling or medication to break the habit.
Limit alcohol intake: Excessive alcohol consumption can increase blood pressure, increase triglyceride levels and contribute to heart disease.The American Heart Association recommends a maximum of one drink per day for women and two drinks per day for men. Choosing non-alcoholic beverages, consuming moderation, or seeking help from health professionals may help reduce alcohol-related cardiovascular risks.
Maintain a healthy weight: Obesity is a significant risk factor for heart disease, high blood pressure and diabetes. These risks can be significantly reduced by maintaining a healthy weight through a balanced diet and regular exercise. For sustainable weight management, avoid crash diets and seek guidance from health professionals or nutritionists to develop a PLA that suits your needs.Get good sleep: Lack of sleep has been linked to various health problems, including heart disease. Aim for 7-8 hours of quality sleep per night. Developing a consistent bedtime routine, avoiding electronic devices before bed, and creating a comfortable bedtime environment can help improve sleep quality.
Stay hydrated: Dehydration can thicken the blood, increasing the risk of blood clots and heart strain. Ensure adequate hydration throughout the day, especially in hot weather or during exercise.Recommended daily intake varies depending on individual needs, but generally, adults should aim for 8-10 cups of water per day. Proper hydration helps maintain cardiovascular function and overall health.
Control cholesterol levels: High cholesterol contributes to the formation of plaque in the arteries, increasing the risk of heart attack and stroke. Regula cholesterol screening can help monitor levels and catch any problems early. A diet rich in fiber and low in saturated fat, along with regular exercise, as well as medication if necessary, can help maintain healthy cholesterol levels.Consult your health care professional for personalized advice on managing cholesterol. Manage diabetes: Diabetes can increase the risk of heart disease by damaging blood vessels and nerves. Managing diabetes through diet, exercise, and medication can help reduce these risks. Regular monitoring of blood sugar levels and consulting a health care professional for comprehensive diabetes management is important for overall health.
Taking active steps to care for your heart can significantly reduce your risk of heart disease.Dr. Niranjan Hiremath reiterates, “Preventive measures and lifestyle changes play an important role in maintaining a healthy heart. It is important to take responsibility for your health before it overwhelms you."
