Healthy Habits for a Stronger Heart: Maintaining Cardiovascular Health

As the saying goes, "Do your part, care for your heart". Apt. This is truly apt with the growing age where both men and women are getting affected by heart disease enormously. Cardiovascular health plays a vital role in our overall well-being, and taking proactive steps to strengthen it can significantly impact our quality of life. But sadly, caring for the heart is often neglected and has been stuck only as a choice for few.

No matter whether you are young or old, the worst thing about heart disease is when it takes a toll, they are mostly fatal! So whether you are the one whose life is upside down due to a recent diagnosis or the one who is trapped in woe because of genetic history, taking care of your heart health is an option for none. It's the only way to heal yourself from the worst and prepare yourself for the best.

In this blog, we will dive deeper to explore essential lifestyle changes which can improve your cardiovascular health. So that you can venture into the realm of heart health by pacing your heartbeats with the rhythm of your life. A journey to well-being starts with this pumping read.

Habits which are Saviour: A Journey towards a Healthier Heart.

1.Adapt the Art of Healthy Eating:

Hippocrates said once, "The wise man should consider that health is the greatest of human blessings. Let food be your medicine."

The resilience of a heart is measured by how nourishing the diet one consumes.Eating a diet that is packed with nutrients, with an appropriate number of calories, and is fat-free.But instead of taking a nourished diet, nowadays people are more habitual in consuming junk food to satiate their cravings. Such processed food, saturated and trans fats, and excessive sodium increases the chance of having heart disease.

It's advisable if one opts for a diet that contains things as follows:

• Nuts and seeds
• Fruits such as apples, bananas, grapes, or oranges.
• Leafy vegetables.
• Egg
• Low-fat dairy products like milk, cheese, or yogurt.

Adding this products in your daily diet can help you improve the most valuable asset you possess- Health.

2. Energizing Cardio Blast:

Like any other muscle, your heart needs a workout too. But how often do we neglect the heart as a muscle, while exercising consistently for abs or pecs. Scientifically suggested, exercising for a few minutes can significantly help your heart to kick out diseases and improve blood circulation and heart pumping. Aim for at least 30 minutes to 60 minutes of exercise a day so that your heart can work efficiently.

If you are the one who is puzzled about what exercise can help to improve the heart working, we got you covered. Below is 60 minutes exercise plan which you can choose for your daily cardio session:

• Light Cardio Warm Up (Arm Swings, Walking, Jogging) for 5 minutes.
• Aerobic Exercise (running, cycling, swimming) for 15 minutes.
• Exercising for muscles ( squats, lunges, push-ups) for 20 minutes.
• Core Workout ( planks, crunches, Russian twists) for 10 minutes.
• Flexibility and stretching exercise for 10 minutes.

 3.Sleep Well, Feel Well:

Wishing 'Good night' is not enough. One has to sleep well to smoothen the functioning of the heart. A proper sleep schedule needs to be prioritized for 7 to 9 hours. Sufficient sleep helps in reducing the risk of heart complications as it helps in regulating blood pressure, managing cholesterol levels, and reducing inflammation.

By prioritizing sleep cycles, you give your heart the time it needs to heal itself to work optimally. This helps your body to go for a longer run without any serious complications or cardiovascular issues.

4.Prevent Tobacco Consumption:

The dire consequences of tobacco consumption are no more hidden. The worst thing one can do to their body is to consume tobacco. Tobacco thickens the blood which increases the chances of blood blockage. That makes one vulnerable to cardiac arrest or heart attack.

We understand how tough it is for the tobacco consumer to quit their habit of consumption. But opting for a way out to quit them is the best thing one can go for as it is one of the risk factors for cardiovascular issues.

5.Exhale Stress, Inhale Peace:

A stressed mind goes hand in hand with a stressed heart too! One's well-being needs to establish a healthy connection between heart and mind. Stress might affect your body more than the way you realize. Chronic stress gives birth to issues like high pressure, poor sleep cycle, low cholesterol, and often lack of motivation to build up lifelong habits.

This is how chronic stress can directly affect your heart:

• Stress makes one go for habits like drinking, smoking, or using drugs or alcohol. Such habits create heart issues for the worst as it comes with many complications.
• Stress also triggers the habit of overeating. Such a habit puts the diet in turmoil which directly affects health.
• Stress leads to disrupted sleep. A hindered sleep cycle contributes to cardiovascular issues.

Summing up:

The heart is not just a pumping machine but is also a tireless engine. An engine that deserves all the love and care it can get. To sum up, one shouldn't compromise when it comes to buildup habits for good cardiovascular health. Let us embrace these healthy habits, owing to the fact that a healthy heart knows not only how to live well but also to cherish every moment with love. Together, let's live every beat and bit of life. For the heart which gives love, deserves love.