World Heart Day 2023: 10 Tips For A Healthy Heart - Check Cardiologist's Advice

On World Heart Day 2023 - celebrated each year on September 29 - Dr Arvind Das, Principal Director & HOD of the Cardiology Department, Max Hospital, Gurgaon, shares 10 important tips to boost heart health. 

Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in avocados and nuts. Limit saturated and trans fats, as well as excess salt and sugar.

 

Aim for at least 45 minutes of moderate-intensity aerobic activity or 20 minutes of vigorous-intensity activity per day. Physical activity helps maintain a healthy weight and strengthens the heart.

Be mindful of portion sizes to avoid overeating. Eating smaller, balanced meals can help regulate blood sugar and prevent weight gain.

 

Smoking is a major risk factor for heart disease. Seek support and resources to quit smoking for good.

High-stress levels can impact heart health. Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises.

Aim for 7-9 hours of quality sleep each night. Poor sleep can contribute to heart problems and other health issues.

Excess weight can strain the heart. Aim for a healthy BMI through a combination of diet and exercise.

 Regularly check your blood pressure and work with your healthcare provider to keep it within a healthy range.

Keep an eye on your cholesterol levels, and if necessary, make dietary changes or take prescribed medications to manage cholesterol.

If you drink alcohol, do so in moderation. For most adults, this means up to one drink per day for women and up to two drinks per day for men.

While the earlier-mentioned tips are important, these are general guidelines for heart health. Dr Arvind Das shares, "Consult with a healthcare professional for personalised advice and to create a plan tailored to your specific needs and risk factors. Taking proactive steps to care for your heart can lead to a longer, healthier life."