Boost your heart health naturally with a balanced diet, daily exercises, meditation to reduce stress

Exercise benefits: Daily exercise helps control weight, reduce blood pressure, and improve cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week (Image: Canva)

Cardiovascular disease remains a leading cause of mortality globally, but there are several natural ways to improve heart health and significantly reduce the risk. Incorporating lifestyle changes, dietary adjustments, and regular health monitoring can make a significant impact. Here are some effective strategies to boost your heart health naturally, according to Dr Dharmesh Shah, Founder & Director of Holistica World.

Embrace a heart-healthy diet

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for maintaining heart health. Focus on consuming:

Fruits and vegetables: These are high in vitamins, minerals, and antioxidants, which help protect the heart. Aim for a variety of colours on your plate to ensure a broad spectrum of nutrients.

Whole grains: Foods like oats, brown rice, and whole wheat are excellent sources of fiber, which can help lower cholesterol levels.

Healthy fats: Incorporate sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil. Omega-3 fatty acids, found in fatty fish like salmon, can reduce inflammation and lower the risk of heart disease.

Limit the intake of saturated fats, trans fats, and cholesterol, found in red meat, processed foods, and full-fat dairy products, as they can increase the risk of heart disease.

Stay physically active

Regular physical activity is crucial for cardiovascular health. Exercise helps control weight, reduce blood pressure, and improve cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week. Activities like brisk walking, cycling, swimming, and yoga can be beneficial. Even short, frequent bouts of activity, such as taking the stairs instead of the elevator, can contribute to heart health.

Manage stress effectively

Chronic stress can contribute to high blood pressure and other heart disease risk factors. Effective stress management techniques include:

Mindfulness and meditation: Practices like mindfulness meditation and deep breathing exercises can help reduce stress and improve overall mental well-being.

Physical activity: Exercise releases endorphins, which are natural mood lifters and stress relievers.

Hobbies and social connections: Engaging in enjoyable activities and maintaining strong social connections can provide emotional support and reduce stress levels.

Ensure quality sleep

Adequate sleep is vital for heart health. Poor sleep patterns are linked to an increased risk of heart disease. Aim for 7-9 hours of sleep per night. To improve sleep quality, establish a regular sleep schedule, create a relaxing bedtime routine, and avoid caffeine and electronic screens before bedtime.

Monitor and manage blood pressure

High blood pressure is a significant risk factor for heart disease. Regular monitoring and management through lifestyle changes and medication, if necessary, are essential. Reducing sodium intake, maintaining a healthy weight, and exercising regularly can help control blood pressure.

Keep cholesterol in check

High cholesterol levels can lead to clogged arteries and heart disease. To manage cholesterol levels:

Eat a heart-healthy diet: Foods high in soluble fiber, such as oats, beans, and fruits, can help lower LDL cholesterol.

Healthy fats: Include sources of healthy fats, like nuts and olive oil, in your diet.

Regular screening: Regular cholesterol screenings can help track and manage levels effectively.

Maintain a healthy weight

Excess weight puts additional strain on the heart. Achieve and maintain a healthy weight through a balanced diet and regular exercise. Avoid crash diets; instead, focus on sustainable lifestyle changes. Consult a registered dietitian or nutritionist if needed for personalised guidance.

Stay hydrated

Proper hydration is essential for overall health, including heart health. Water helps maintain blood volume and ensures proper circulation. Aim to drink at least eight glasses of water a day, and adjust based on your activity level and climate.

Regular health screenings

Routine health screenings for blood pressure, cholesterol levels, and diabetes are crucial. Early detection and management of these conditions can prevent heart disease. Consult your doctor for personalised screening schedules and follow their recommendations.