The heart is one of the most important organs of your body thus people of all ages need to take care of their hearts. Having the vital function of transporting blood all over the body, the heart is responsible for not only supplying oxygen to all the tissues but for removing toxins and waste as well. 

Making small lifestyle changes can improve the condition of your heart and can save you from deadly occurrences including stroke and heart attacks. 

5 Ways to Improve Heart Health

Following are some major ways in which you can improve heart health. 

Be more mindful about what you eat 

Since what you eat is absorbed into the bloodstream and travels to the heart, it holds a significant impact on your heart’s health. There are many diets recommended by various experts. However, the two diets that are most impactful in improving heart health are the DASH diet and the Mediterranean diet. DASH diet, i.e. Dietary Approaches to Stop Hypertension diet, recommends the use of vegetables, fruits, unsalted nuts, and low-fat dairy products. The Mediterranean diet also recommends the use of vegetables, fruits, and unsalted nuts along with whole grains, seeds, legumes, fish, and monounsaturated fats. 

Always eating with control and restrictions can get overwhelming for many individuals. Keeping that in mind here are some smaller changes you can make to satisfy your carvings while keeping your heart happy and healthy. 

Add fruits and veggies to your diet:

It is a common belief that cutting off items from your diet is always going to improve your heart health. However, dietary restrictions might not always be the smarter idea. So what can you do instead?

You can try and add vegetables and fruits to each of your meals to make the diet more doable. Adding fruits and vegetables can not only add the nutrients which are beneficial for your heart’s health, but will also improve the texture, appearance, and taste of your food.   

Choose the right proteins:

Proteins are highly important for your diet, however, using the right source of protein is very important. Choosing red meat as a source of protein can be damaging to your heart and vessels as they are rich in saturated fats which elevate cholesterol levels. To make a better choice, you can opt for fish, beans, or even chicken to replace red meat.

Make healthier choices:

Even on your cheat days, you can take better meal choices and opt for grilled items over fried ones. Veggie bowls and brown rice can also make a healthy difference. If you must fry, try replacing butter or canola oil with extra virgin olive oil. Having less saturated fats, olive oil keeps cholesterols within limits without disturbing the flavor. 

Replace cereal with oatmeal:

To increase fiber and decrease sugar intake in your diet, you can replace cereal with oatmeal. Oatmeal not only contains a significantly lower amount of sugar but is also rich in fiber which further aids in better gut and overall health. Controlled sugar in diet helps in improving blood pressure and thus decrease the risk of heart disease and stroke. 

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Get your diet plan customized according to your healthcare needs from Sehat Kahani’s expert nutritionists today. 

Keep an eye on your cholesterol levels 

To control your cholesterol levels, you have to know which types of fats you are consuming. There are monounsaturated, polyunsaturated, saturated, and trans fats. Cholesterols are also of two types, low-density lipoprotein (LDL) and high-density lipoproteins (HDL).

• Reduce the consumption of saturated fats as they can raise the levels of LDL, which are bad cholesterol. Saturated fats are mostly present in meat, sausages, bacon, cheese, butter, and ghee. 
• Trans-fats should also be avoided to maintain healthy cholesterol levels. These fats are labeled as partially hydrogenated vegetable oil and are mostly found in store-bought baked items and margarine.
• Omega-3 is a good source of fatty acids that do not increase LDL levels. It also helps to maintain blood pressure. You can add salmon, flaxseeds, and walnuts to your diet to increase your omega-3 consumption. 
• Another way to reduce cholesterol levels is to prevent its absorption in the bloodstream. This can be done by consuming soluble fibers present in oatmeal, apples, pears, kidney beans, etc. 
• Other than diet, you can control cholesterol by increasing your physical activity, losing weight, limiting alcohol consumption, and quitting smoking.

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Ensure adequate sleep

Sleep is a crucial aspect of overall health and well-being, and its impact on the heart cannot be overstated. Studies have shown that poor sleep habits and insufficient sleep can increase the risk of developing heart disease. Lack of sleep can lead to an increase in blood pressure, which is a major risk factor for heart disease. 

Furthermore, people who suffer from sleep disorders, such as sleep apnea, are more likely to have high blood pressure and are at a higher risk of heart disease. On the other hand, getting sufficient, high-quality sleep can help maintain healthy heart function. Following are steps you can take to ensure adequate sleep every night;

• Reduce stress
• Improve blood sugar control
• Promote a healthy weight
• Ensure good sleep hygiene
• Maintain a consistent sleep schedule
• Practice relaxation techniques
• Avoid screens before bed

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Control blood pressure

Blood pressure is a crucial indicator of heart health and has a direct impact on the development of heart disease. High blood pressure, also known as hypertension, can cause damage to the blood vessels and increase the workload on the heart, leading to an increased risk of heart disease. Over time, elevated blood pressure can cause the heart to enlarge and weaken, leading to heart failure, stroke, and other cardiovascular problems. 

You can maintain healthy blood pressure by making some lifestyle modifications including; 

• Regular exercise
• Healthy diet
• Stress management
• Avoiding tobacco and alcohol consumption
• Regular monitoring of blood pressure

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Be physically active

Regular exercise is good for everyone. It makes heart muscles strong and improves heart health. Exercise can collectively help to improve your blood sugar and cholesterol levels along with your blood pressure. There are many exercise regimens that you can start for the improvement of your cardiac health. However, people with diabetes, hypertension and a history of heart attacks should consult their healthcare providers before starting any plans. 

Here are some common types of exercises that people with heart problems can make use of; 

• Aerobic exercises improve circulation and strengthen your heart muscles. It is ideal to do 30 min aerobic exercise 5 days a week. 
• Weight training can be used to burn fats and get lean muscles. By increasing lean muscles in the body, the cardiovascular system gives you a place to send blood which ultimately decreases pressure on the arteries thus prevent heart problems.  You can use weights and resistance bands and can do pushups and squats to start resistance training.
• Though stretching and other flexibility training don’t directly affect heart health but can prevent joint problems and help people with joint issues and arthritis to stay mobile and fit enough to perform other exercises. 

Takeaways

Your heart is an important organ of your body and thus should be kept with care. The major ways to improve heart health are to consume a healthy diet, maintain your blood pressure and cholesterol levels, and stay physically active. If you are someone at risk, consult the best cardiologists of Pakistan by consulting online using Sehat Kahani application. Eat better, take care, and keep moving!

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