Five everyday habits cardiologists swear by for a healthy and disease-free heart
Millions of people across the world die of heart disease every year, and it is surprising to know that some of those people are cardiologists. Experts say heart disease can affect anyone – and heart specialists are no exception. However, most of them do follow their own advice – based on years of research and experience, to keep their heart in optimal health.
According to US-based cardiologist Dr David Sabgir, a well-balanced approach to your lifestyle is the number one pro-tip that offers powerful benefits for heart health at any stage in life. Dr Sabgir’s strategies that can help you greatly reduce your risk of heart disease in the future include:
Eat healthy summer foods
According to Dr Sabgir, it is important to eat season-based foods that provide the required nutrients for your heart and keep it healthy. He insists on eating leafy greens – a powerhouse of vitamins and antioxidants – that help reduce cholesterol levels and support overall heart health.
A few of his go-to season-friendly options that he shared also include overnight oats along with antioxidant-rich berries, sandwiches with cheese and cottage cheese, leafy green salads, and veggie-packed wraps along with fruits like apples and avocado.
Walk daily
To improve your heart health, it is important to aim for at least 150 minutes of moderate-intense activity every week, which includes going for 30 minutes of brisk walking. You can walk for at least five days a week, giving two days’ rest to your body for recovery.
Even though usually it is believed that walking 10,000 steps is the goal you must aim for, even fewer steps – 4,000 to 7,000 – also provide significant heart benefits. For your comfort, you can also break up your walking sessions into shorter periods – and for those who are new – gradually increase your time and intensity to build up to the recommended goal.
Soak up sunshine
Sitting in the sun for a few minutes daily helps support cardiovascular health by helping your skin produce nitric oxide, which helps dilate blood vessels and lowers blood pressure. It helps your body create vitamin D, which also contributes to cardiovascular well-being.
According to Dr Sabgir, the ultraviolet rays of the sun activate nitric oxide stored in your skin, which gets released into the bloodstream, causing blood vessels to relax and widen, which improves blood flow and reduces blood pressure.
Be consistent
To have perfect cardiovascular health, you need to create a consistent lifestyle in which you must incorporate at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise weekly, aim for a heart-healthy diet low in sodium and rich in fruits, vegetables, and healthy fats, prioritise more than seven hours of quality sleep, avoid smoking and limit alcohol, and manage stress through activities like deep breathing or mindfulness.
Regular medical check-ups are also essential for monitoring and preventing heart disease.
Drink water
Drinking enough water and staying hydrated is essential for your heart health, as it helps maintain adequate blood volume and prevents blood from becoming too thick. Lack of water makes your heart work harder to pump blood, and dehydration increases blood pressure and heart rate, straining the heart and increasing the risk of conditions like heart attack and stroke.
If you stay hydrated, it will ensure your heart can efficiently deliver oxygen and nutrients throughout the body, reducing stress on the entire cardiovascular system. According to Dr Sabgir, you must aim for at least four to five glasses of water per day, which also includes reducing and limiting how much caffeine you drink on a daily basis.
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