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Boost your cardiovascular health | Total Guide - Medanta

Boost your cardiovascular health | Total Guide - Medanta



The cardiovascular system, taught in high school in your science textbooks, is your heart and the adjoining arteries, veins, and blood vessels. Even though you may not give it much thought throughout the day, your heart is constantly working for you, pumping blood and oxygen to and from the body. Because it transports blood and oxygen to all of your organs, your heart is the most significant muscle in your body, and the vital function of all organs largely depends on the optimal working of your heart.


When your heart isn't given the attention it requires, it may lead to major health issues concerning the lining of the arteries that subsequently lead to plaque formation. Plaque build-up is responsible for causing heart attacks and artery blood flow obstruction-related issues. Recognize the heart issues that can impact you and the behaviours that help you avoid or manage them. You can keep your heart in great condition by acting on time and adopting healthy heart habits.


These are some heart health tips to boost your cardiovascular health:



Graze on some nuts as you relax

According to Gaynor Bussell, a representative of the British Dietetic Association, "Walnuts are a high source of Omega-3 fatty acids, which helps lower inflammation in the arteries and protect the heart."


Generally speaking, nuts help reduce cholesterol levels significantly while also helping you feel full. But since they contain many calories, limit yourself to a handful. Make sure you consume a handful of soaked almonds and walnuts in the morning every day.


Reduce your dietary salt consumption

According to a tiny 2017 study, having too much sodium makes you retain water. When this occurs, your heart must work harder to pump more blood throughout your body. Choose meals that are "no salt added," attempt to steer clear of items that contain more than 400 milligrams of sodium per serving, and aim to limit your daily sodium intake to no more than 1500 milligrams.


Use herbs and spices in place of salt wherever possible when cooking. The Dietary Approaches to Stop Hypertension (DASH) diet can also be a helpful way to lower sodium and help take care of your heart. Ensure you avoid adding table salt to your fruits and salads. Use kosher salt or rock salt instead of your regular salt.


Gathering with friends

Loneliness is associated with the hardening of the arteries, which raises blood pressure and elevates the risk of heart disease.


According to some theories, loneliness also increases cortisol levels, also called the stress hormone. Excessive cortisol production can affect blood flow, make the heart work harder, and make you prone to heart disease.


According to the research, isolated fruit flies are less healthy and have shorter lives than their social counterparts. To help you get out and meet new people, consider getting in touch with old friends, finding a new interest, joining a group, or taking a class if you're feeling lonely.


Reduce your intake of saturated fats


Saturated fat can cause atherosclerosis wherein your heart arteries develop hard plaque. By consuming low-fat meats and avoiding high-fat dairy products, you can reduce your intake of saturated or bad fats. Generally speaking, if something is oily, it probably contains more saturated fats.


Decide on heart-healthy fats


Unsaturated fats are labeled as heart-healthy as they help reduce inflammation in your body. Inflammation to the arteries and blood vessels ends up causing heart disease. Vegetable oil, low-fat mayonnaise, and oil-based salad dressings are examples of heart-healthy fats.


Adopting a Mediterranean diet is a great method to increase the number of healthy fats in your diet and reduce cholesterol.


Drink less alcohol


Regular news stories claim that moderate drinking, especially red wine, may be good for your heart, but the operative word here is "may."


The best course of action is to minimize your consumption because there is currently no solid evidence of the advantages of alcohol on heart disease from controlled trials.


Abnormal heart rhythms, high blood pressure, heart muscle damage, and other conditions like stroke, liver issues, and some cancers can all be brought on by excessive alcohol consumption.


Pick alternate yet healthy techniques for food preparation and cooking


Do not fry or cook meals in grease (e.g., butter or ghee). Meat, fish, and vegetables are all a part of this category. Instead of overcooking or frying food, try baking, grilling, steaming, or poaching it.

Instead of adding salt, cheese, or cream, use spices, herbs, and lemon juice to add flavours. Consume a lot of veggies, fruits, and low-fat dairy products.

Fruits and vegetables have fewer calories and are higher in nutrients, which can help you maintain a healthy weight and lessen inflammation. The better your options, the more vibrant your meal platter will look.


Dairy products with lower fat content provide wonderful substitutes for those with higher fat content. Skim milk, low-fat yogurt, soy milk, and fat-free cheeses are a few examples.


Take up meditation


Transcendental meditation, which The Beatles popularised in the 1960s, has been found to reduce the risk of heart attack and stroke in adults with heart disease by half when practiced for just 15 minutes daily.


Meditation reduces blood pressure, a significant risk factor for cardiovascular disease. In the most recent studies conducted by researchers at the University of Iowa, they discovered that 20 minutes a day of meditation practice was sufficient to produce results. Yoga breathing techniques and deep breathing exercises are also proven to have similar advantages.




Moving around and getting up and about can be better for your heart than sitting all the time. Use a standing desk if you can, or try to take regular breaks for walks. Physical inactivity is associated with higher risks of heart disease and early death. Move forward!

You can choose whether you want to work out moderately or vigorously. The American Heart Association (AHA) advises engaging in 75 minutes of intense exercise or 150 minutes of aerobic activity at moderate intensity each week. It's also a great proposition to combine the two.

Lifting weights or using resistance bands are two such exercises that help you develop strong muscles and boost your metabolism. This aids in keeping your weight and blood pressure in check.


Avoid smoking


Smoking can have a disastrous negative impact on your heart health. If you currently smoke, this would be an excellent time to try to stop. If you cannot quit smoking on your own, try calling several helplines to give you a hand.

Your heart health is also in danger when exposed to second-hand smoke. Ask anyone who smokes within your home to do so outdoors. Or, even better, motivate them to give up.


Dr. Himanshu Gupta
Cardiac Care
Meet The Doctor
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