Heart attacks don’t usually come out of nowhere; they result from years of unhealthy habits. As per the data from the World Health Organisation, cardiovascular diseases (CVDs) are the leading cause of death globally, taking near to 1.8 crore lives each year. The good news is that small, consistent changes in daily routine can greatly lower our risk. Here are 7 things one can do daily to keep our heart healthy and reduce the risk of a heart attack.
Skipping breakfast can increase our risk of heart disease. Make sure that the first meal includes whole grains, fruits, and healthy fats. Foods like oatmeal, nuts, seeds, and berries are excellent choices. They provide essential nutrients and keep our cholesterol in check.
Daily physical activity is a non-negotiable for heart health. As per the US CDC, adults need to do physical activity for atleast about 150 minutes per week. We don’t need to hit the gym every day; simple activities like walking, cycling, or dancing can improve blood circulation and lower blood pressure. Aim for at least 30 minutes of moderate exercise, which can be split into smaller chunks if needed.
Excess salt can lead to high blood pressure, a major risk factor for heart attacks. Similarly, sugary foods contribute to weight gain and diabetes, which also stress our heart. Instead, season the meals with herbs and spices and satisfy your sweet tooth with fresh fruits.
Drinking plenty of water keeps your blood circulation smooth and reduces strain on your heart. Avoid sugary beverages like sodas and energy drinks, which can increase blood sugar and cholesterol levels. Green tea or infused water are good alternatives.
Stress is a silent killer when it comes to heart health. Chronic stress can lead to high blood pressure and inflammation. Try stress-management techniques like deep breathing, meditation, or even a hobby you enjoy. A 10-minute mindfulness session can work wonders for your heart.
Did you know that laughter is good for your heart? It reduces stress hormones, improves blood flow, and boosts your overall mood. Make time to laugh daily—watch a funny video, share jokes with friends, or spend quality time with loved ones. Building strong social connections also lowers the risk of heart disease by reducing stress and promoting emotional well-being.
Sitting for long hours can be harmful to your heart. Prolonged sitting slows down blood circulation, increasing the risk of high blood pressure and heart disease. Make it a habit to stand, stretch, or take a quick walk every hour, especially if you have a desk job. These mini-breaks not only keep your heart healthy but also improve your energy and focus throughout the day.