10 Things you need to know to maintain a healthy heart

A healthy heart is more vital to a healthy body than bulging biceps, rock-hard abs, chiselled torso, or shapely legs. A healthy lifestyle comprising a balanced diet, regular workouts, time routine, and a relaxed mind, goes a long way in maintaining a healthy heart.

Here are ten valuable daily fitness habits that you must follow to have a healthy heart.

• Be disciplined:

  To keep a heart healthy, it is essential to be disciplined in every aspect of your life, be it food habits, exercise regime, or sleeping pattern. A proactive lifestyle that allows you to do the tasks at hand at a set schedule can work wonders for your health.

• Do regular physical exercise:

  Exercising for about 30 minutes a day at least five days a week can significantly reduce the risk of heart diseases. Walking is particularly useful for a healthy heart. Incorporating regular breathing exercises regulates your heart rate and helps you stay calm and composed.

• Eat a fibre-rich diet:

  For a healthy heart, a balanced diet is also essential. Consuming fibre-rich food is necessary, as this naturally cleanse your system and keep your heart healthy as a result of proper digestion. Abstain from fibreless junk and processed foods as the high content of unhealthy fats, salt and sugar contribute to obesity – a significant risk factor for heart diseases.

• Consume low cholesterol food:

  Cholesterol is a fatty substance that is carried in your blood. While your body does need good cholesterol (HDL) to be healthy, high levels of bad cholesterol (LDL) in your blood can lead to a heart attack or a stroke. Therefore, consuming low LDL food and relatively more of HDL-rich food is necessary.

• Get regular health checkups:

  A full body health checkup is a must to avoid any unpleasant surprises that may appear in the form of heart disease.

• Avoid alcohol and tobacco:

  Alcohol and tobacco (whether chewed or smoked) are habits that you must avoid in your endeavour to take care of the health of your heart.

• Get adequate sleep:

  Sleep and rest are known to cure many ailments. Seven to eight hours of uninterrupted sleep is recommended to maintain a robust heart. Sleep deficiency leads to activation of certain chemicals that stops the body from entering rest periods during which the blood pressure and heart rate are lowered. Continued sleep deprivation could lead to higher chances of cardiovascular diseases.

• Keep a calm mind and be patient:

  To keep a healthy heart, maintaining a calm mind and inculcating patience is one of the best ways to alleviate anxiety and be stress-free. Meditating is an age-old practice to keep the heart healthy. Many studies have shown that people who meditate regularly are less likely to suffer a painful and life-threatening heart attack or stroke.

• Take a break from technology:

  Dependence on technology is inevitable in this day and age. Smartphones, iPads, computers, TVs, and other technological advancements are helping us with professional responsibilities and social commitments. However, they are making us sedentary, increasing the level of stress hormones, and raising blood pressure, thus contributing to heart disease. So take frequent breaks, step away from your desk, the laptop, and the mobile screen, and walk around a bit to warm your muscles that tend to be inactive from prolonged sitting.

• Stay happy:

  Happiness can increase the release of beneficial hormones in your body that optimise your metabolism, so keep your organs and immune system working correctly, and keep your heart healthy. Choose a career that makes you happy and listen to music that gets your feet tapping. But not too loud, however, for each 10dB of noise (this includes traffic) your heart attack risk rises by up to 10 percent. Also active socialising can lower blood pressures.

Heart diseases can be debilitating, and they affect the patient physically, mentally, and financially. By maintaining a healthy lifestyle, you can avoid the physical and mental challenges that such illnesses cause. To be economically prepared for medical emergencies, you could invest in a Heart and Health insurance plan to secure your financial future and that of your family.