5 Essential Tips for Maintaining a Healthy Heart

Heart disease is one of the leading causes of death worldwide, but many risk factors are preventable. By adopting a heart-healthy lifestyle, you can significantly reduce your chances of heart-related issues. Dr. R S Goel, a renowned cardiac specialist, shares five essential tips to maintain a healthy heart.

1. Eat a Balanced Diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is key to heart health. Avoid trans fats, high-sodium foods, and excessive sugar, as they increase cholesterol levels and raise blood pressure, both of which can lead to heart disease. Instead, include foods like salmon, almonds, spinach, and oats, which support cardiovascular health.

2. Stay Physically Active
Regular exercise strengthens the heart, improves blood circulation, and helps maintain healthy body weight. Dr. Goel recommends at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Physical activity can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.

3. Manage Stress
Chronic stress can elevate blood pressure and contribute to unhealthy behaviors like overeating, smoking, and a sedentary lifestyle. Practice relaxation techniques such as deep breathing, meditation, yoga, or spending time with loved ones to keep stress in check. A calm mind supports a healthy heart.

4. Keep Your Blood Pressure in Check
High blood pressure (hypertension) is a silent killer that can damage arteries and lead to heart attacks or strokes. Regularly monitor your blood pressure and consult a doctor if it remains consistently high. Dr. Goel advises incorporating lifestyle changes like reducing salt intake and staying active to help manage blood pressure.

5. Quit Smoking and Limit Alcohol
Smoking damages the blood vessels and increases the risk of heart disease. Quitting smoking is one of the best things you can do for your heart. Limiting alcohol intake is also important, as excessive drinking can lead to high blood pressure, heart failure, and other health issues.

Incorporating these heart-healthy habits into your daily routine can have a lasting impact on your overall well-being. It’s never too early—or too late—to start caring for your heart.