Boost heart health: 8 habits to lower cholesterol, blood pressure, manage weight

Cardiovascular health is vital for overall well-being as the heart and blood vessels play a key role in supplying oxygen and nutrients throughout the body. (Image: Canva)

Cardiovascular health is vital for overall well-being as the heart and blood vessels play a key role in supplying oxygen and nutrients throughout the body. Maintaining a healthy cardiovascular system reduces the risk of heart disease, stroke, and other life-threatening conditions. A hearty lifestyle, including a balanced diet, regular exercise, stress management, and avoiding smoking, promotes proper blood circulation, lowers blood pressure, and prevents artery damage.

Monitoring cholesterol, maintaining a healthy weight, and getting enough sleep further support heart health. Prioritising cardiovascular care ensures long-term vitality and energy and reduces the risk of chronic health issues. Here are eight important things to remember for a healthy heart, according to Dr Minal Mansen, senior cardiologist at Vinayak Hospital, Indore.

Adopt a heart-healthy diet

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can protect your heart. Focus on incorporating foods that are low in saturated fats, cholesterol, and sodium. Include heart-boosting foods like leafy greens, berries, nuts, fatty fish (rich in omega-3), and avocados.

Stay physically active

Regular exercise strengthens the heart and improves circulation. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Physical activity helps lower blood pressure, reduce cholesterol levels, and manage weight.

Manage stress

Chronic stress can take a toll on your heart by raising blood pressure and contributing to unhealthy habits like overeating or smoking. Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, or hobbies you enjoy.

Maintain a healthy weight

Excess weight, especially around the midsection, increases the risk of heart disease by contributing to high blood pressure, cholesterol, and diabetes. Eating a balanced diet and exercising regularly can help maintain a healthy weight and reduce strain on the heart.

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Monitor blood pressure and cholesterol

High blood pressure (hypertension) and high cholesterol are major risk factors for heart disease. Regular check-ups with your healthcare provider can help you monitor these levels and take steps to manage them through lifestyle changes or medication if necessary.

Avoid smoking and limit alcohol

Smoking damages blood vessels, raises blood pressure, and increases the risk of heart attacks. If you smoke, quitting is one of the most important steps you can take for your cardiovascular health. Additionally, limit alcohol consumption, as excessive drinking can lead to high blood pressure and heart disease.

Get enough quality sleep

Poor sleep is linked to an increased risk of cardiovascular issues, including high blood pressure, heart attacks, and stroke. Aim for 7-9 hours of restful sleep per night, and maintain a consistent sleep schedule to support heart health.

Stay hydrated

Proper hydration helps maintain the body’s fluid balance, making it easier for the heart to pump blood efficiently. Drinking adequate water supports healthy blood flow and reduces strain on the cardiovascular system.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist or your health specialist for more information.