Hypertension, diabetes, high cholesterol are bad for heart, follow these tips to keep it healthy

How to keep heart healthy: Maintain stable blood sugar levels by sticking to a balanced diet, engaging in regular exercise, and, if required, utilising medication or insulin therapy if you have diabetes (Image: Canva)

Clogged arteries pose significant risks to heart health. Chest pain, shortness of breath, or fatigue, signaling an underlying issue that warrants attention, may be subtle symptoms of clogged arteries. Factors such as elevated cholesterol levels, hypertension, smoking, obesity, diabetes, and a sedentary lifestyle contribute significantly to arterial plaque formation.

With time, this buildup can narrow arteries, compromising blood flow and elevating the risk of heart disease and stroke.

While there are no instant remedies for dissolving plaque, proactive measures can prevent further accumulation and improve heart health through tailored lifestyle adjustments.

Consider implementing the following 7 lifestyle changes:

Adopt a healthy diet: Limit intake of saturated and trans fats, processed foods, and added sugars. Opt for a  diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as those found in fish, nuts, and olive oil.

Practice regular physical activity: Target  at least 150 minutes of moderate-intensity exercise per week. Activities like brisk walking, cycling, swimming, and strength training can help improve cardiovascular fitness and lower cholesterol levels.

Say no to smoking: Smoking damages the lining of the arteries, accelerates plaque buildup, and increases the risk of blood clots. Quitting smoking is one of the most impactful lifestyle changes you can make to protect your heart health.

Manage blood pressure: Regularly monitor blood pressure and take steps to keep it within a healthy range. This may include dietary changes, regular exercise, stress management techniques, and medication as prescribed by your doctor.

Watch your weight: Aim for a body mass index (BMI) within the healthy range and strive to achieve gradual, sustainable weight loss if overweight or obese. Shedding excess pounds can reduce strain on the heart and improve overall cardiovascular function.

Keep blood sugar levels stable: Maintain stable blood sugar levels by sticking to a balanced diet, engaging in regular exercise, and, if required, utilising medication or insulin therapy if you have diabetes. Uncontrolled diabetes can lead to blood vessel damage and heighten the risk of arterial plaque accumulation.

Practice stress-reducing techniques: Engage in stress-reducing activities such as mindfulness, meditation, deep breathing exercises, yoga, or spending time in nature. Chronic stress can exacerbate hypertension and inflammation, both of which are contributing factors to clogged arteries.