By Admin 
Nowadays, most people believe that if they wake up every morning and take a walk for 20-30 minutes, their heart will always remain healthy. Walking is really beneficial, but walking alone is not a guarantee of heart health. To keep the heart healthy, it is important to have a proper lifestyle, which includes eating habits, exercise, sleep, stress, habits and thinking.
Today, heart diseases have become lifestyle diseases. Wrong eating habits, sitting work, stress, smoking, alcohol and lack of sleep, all these together gradually weaken the heart. The good thing is that if some right steps are taken in time, the risk of heart disease can be reduced to a great extent. So let us know what else is necessary apart from walking to keep the heart strong and healthy.
Apart from walking, what else is necessary to keep the heart healthy?
1. Right eating habits are most important for heart health – According to experts, what you eat has a direct impact on your heart. Eating too much fried, packaged and sweet food can cause fat to accumulate in the arteries of the heart. Therefore, include green vegetables like spinach, bottle gourd, ladyfinger, carrots, fresh fruits like apple, orange, guava, papaya, whole grains like porridge, oats, brown rice, pulses, gram, kidney beans, moong and good fats like walnuts, flaxseed, olive oil in your diet.
2. Not just walking, complete exercise is important – Morning walk is a good start, but this is not enough to keep the heart strong. Exercises beneficial for the heart include brisk walking or light running, cycling, jumping rope, yoga and pranayam, light weight training, try to do at least 150 minutes of light exercise or 75 minutes of vigorous exercise in a week.
3. Keep weight under control – According to experts, increased weight puts extra pressure on the heart. Obesity increases high blood pressure, diabetes and cholesterol, which are directly linked to heart disease. Therefore, proper diet and regular exercise keeps your weight under control. Small changes, like quitting eating late at night and cutting down on sweets, can make a big difference.
4. Reduce salt and sodium – Consuming too much salt increases blood pressure, which is dangerous for the heart. Avoid packaged and canned food. Take pickles, snacks and sauces in limited quantities. Use lemon, coriander and spices to flavor the food.
5. Stay away from smoking and tobacco – Smoking hardens the nerves of the heart and reduces the supply of oxygen. Due to this, the risk of heart attack and stroke increases manifold. If you smoke cigarettes or tobacco, then quitting it will be the biggest gift for the heart.
6. Do not take stress lightly – According to experts, being under constant stress increases heartbeat and blood pressure. Over time this can damage the heart. Easy ways to reduce stress are deep breathing, meditation and yoga, spending time in nature, talking openly to family and friends.
7. Get complete sleep – People who sleep less have a higher risk of heart diseases. A good sleep of 7-8 hours every day gives rest to the heart and gives the body a chance to repair. It is beneficial to stay away from mobile and TV before sleeping.
8. Get regular health check-ups done – It is very important to check blood pressure, sugar and cholesterol from time to time. If the disease is detected early, treatment becomes easier.
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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.
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