A Brief Guide to Improving and Maintaining Heart Health

October 7, 2021 | 7790 views


Healthy Heart for a Happy Life!

Your heart is phenomenal. It pumps over 2,000 gallons of blood each day and beats over 115,000 times.

Your heart is of utmost importance in not only keeping you alive, but in cooperating with your bodily systems to keep everything from your metabolism to your hormonal system running smoothly.

Does good heart health guarantee good health in general? The optimum function of the human heart depends on a variety of factors and can falter for a number of reasons, often leading to various cardiovascular conditions. So the brief answer is yes. Your heart health is imperative for your overall good health, too.

Ready to learn more about heart health in detail.  Here we’ll discuss top tips to keep your heart healthy naturally! 

What are the Risks?

Our modern lifestyles have disrupted the natural rhythm of life. Poor eating habits, disturbed sleep cycles, lack of exercise, mounting stress, and many other responsibilities in life cloud our ability to regulate heart health. All these factors inevitably deteriorate our overall health, while also increasing our risk of developing cardiovascular conditions.

To overcome such heart conditions, it’s crucial to first identify them. Here’s a list of the most common risks that can lead to various heart health concerns:

Hypertension (High Blood Pressure)

However, due to several factors, this fraction may be very different. From smoking to inactivity,  poor food choices. lack of sleep, obesity, and various other habits and lifestyle conditions, they all contribute to less than optimal changes  in your blood pressure. This is one major cause of heart conditions like stroke and cardiac arrests, and a variety of heart concerns.

One simple way of lowering your risk of high blood pressure is by making healthier life choices.  When you refrain from smoking, excessive alcohol drinking, and junk-food consumption, your heart can only benefit. Ideally, stick to a heart healthy diet.

High Cholesterol

Despite the importance of cholesterol for forming various hormones and cell membranes, “bad” cholesterol isn’t ideal for a healthy cardiovascular system.  Cholesterol can be termed “bad” or “good,” in that one type supports all the functions of the heart while the other inhibits it.

Cholesterol is a fat-like chemical that is carried through our blood and resides in all our blood cells. While the liver can create enough cholesterol for carrying out essential bodily functions, excess cholesterol consumed in the form of food can impact overall health.

Too much bad cholesterol in the bloodstream can cause plaque formation on the artery walls. This particular condition is known as atherosclerosis. This hinders optimum blood flow through the arteries, putting you at a higher risk of heart diseases.

Being Overweight

While gaining weight may be desirable for those who are too thin, being overweight is a health condition that should be kept at bay.

Excess weight can contribute greatly to health concerns like high blood pressure, high cholesterol, diabetes and many others that may lead to one or another heart condition. Obesity is inextricably linked to heart health.

Another identifier of being overweight is the body mass index. If your BMI is over 25, you will be considered overweight. Similarly, if your BMI is above 30, you will be considered obese. And that isn’t the worst part.

The risk of heart concerns cropping up is the highest among those with high BMI.

To keep yourself safe from obesity and its health complications, , it’s advisable to refine your eating habits, replace junk food with a cardiac diet including highly nutritious foods, and to indulge in physical exercise daily.

You can also consult a nutritionist to create a heart-healthy diet plan including balanced heart-healthy meals and heart healthy snacks.


Type 1 diabetes is a health condition in which an individual’s blood sugar level is often high and exceeds optimum sugar level limits.

This happens when the pancreas is not able to produce enough insulin to neutralize blood sugar. As a result, even a grain of sugar may act as a trigger for diabetic people. Also, it’s crucial to note that diabetes is among the leading causes of heart conditions globally.

So, what can be done?

In type 1 diabetes, injecting insulin through a syringe or an insulin pump becomes a necessity.

On the other hand, type 2 diabetes is a life-long health concern that keeps your body from optimally using insulin. For effectively managing type 2 diabetes, it’s advisable to follow a prescribed dosage. In fact, type 2 diabetes is very changeable by diet and lifestyle choices. 

If you know you have diabetes, make sure to take proper care of your health and aim to maintain healthy sugar levels by eliminating sweet foods and even diet drinks which can also spike insulin levels.

Apart from this, regular exercise can be effective in helping manage diabetes.

6 Effective Heart Health Tips – How to Improve Heart Health

Speaking of healthy practices, the following heart health tips can help you keep your heart robust with a heart healthy lifestyle.

1. Say No to Smoking

If you are a non-smoker, make sure you don’t fall prey to the habit of smoking. If you are a smoker, make sure you put in your best efforts to quit smoking.

On average, a cigarette consists of over 7,000 chemicals. When you smoke a cigarette, you are consuming the fumes of these 7,000 chemicals, most of which your body has a difficult time processing. The worst part is that  70% of these chemicals are carcinogens (substances that cause cancer).

Smoking cigarettes is one of the primary causes of coronary heart disease. If keeping heart diseases at bay is your priority, it’d be best to keep replace smoking with deep breathing exercises or regular aerobic activity.

2. Watch Your Lifestyle and Habits

Are you addicted to sitting on the couch the entire day, with a package of chips, watching TV? Are you bound to your office chair for long work hours? Do you feel uninspired to get up once every thirty minutes and get some blood flowing through your veins?

Despite a large number of memes and jokes that are passed around regarding these concerns, your lifestyle choices largely influence heart health and must not be neglected.

From overeating, to junk food consumption, poor sleeping habits, and lack of physical activity, everything should be attended to for the sake of heart health.

Researchers have concluded that inactivity is among the most significant factors that increase the risk of heart concerns. In fact, the risk inactivity poses is equivalent to that of smoking.

To avoid additional heart health risks, it’s advisable to move about once every 20-30 minutes. Additionally, you can also indulge in a moderately intense workout for 50-60 minutes each day. Brisk walking is also extremely healthy for your heart.

3. Weight Management

A number of factors can influence your weight, making you overweight or obese.. However, that is not the only concern. Obesity or an overweight condition can put you at great risk of developing heart health challenges.

One of the many ill impacts of obesity is that obese individuals require more blood to supply oxygen and nutrients through their bodies. As a result, the heart has to pump blood at a faster rate, which results in high blood pressure. In essence, for every extra amount of weight your body has to carry, your heart has to work that much harder to keep you alive.

By keeping your weight under control, you can avoid such health risks.

Here’s a list of some exercises and yoga poses that can help you manage weight effectively:

  • Chair pose
  • Triangle pose
  • Boat pose
  • Superman pose
  • Squats
  • Crunches
  • Brisk walking
  • Intensive sports like hockey, football, badminton, etc.

In addition to these, it’s advisable to maintain a balanced diet rich in protein, fiber, healthy fats, and the right macro and micronutrients, while keeping sugar and simple carbohydrates to a minimum. 

4. Five Fruits A Day

Fruit is among the cleanest and most nutritious foods that you can consume. An added boon, eating fruit does not require cooking. Instead, you wash the fruit, peel it, and enjoy the nutrient-rich juiciness.

From kiwis to pineapples, strawberries, blueberries, etc, a number of fruits can help you to maintain good health. 

Adding fruits to a meal or two is good but only that suits your Prakriti, doshic state, and digestive power (Agni). Avoid consuming fruits with vegetables, milk, or post-meals. 

Most fruits are rich in vitamins, protein, and fiber. As a result, they make you feel full but don’t add a great deal to your body weight, so they can also help curb cravings and the tendency to overeat.

5. Limit Your Alcohol Consumption

Alcohol consists of calories densely packed into a small volume. Hence, when you consume alcohol, you are consuming loads of unhealthy calories that are going to impact your health and of course, your waistline. Alcohol also immediately turns to sugar once it enters your bloodstream and causes a cascade of unbeneficial effects on your entire physiology. 

For your heart’s good health, it’s advisable to not consume alcohol beyond the recommended limit. Also, it’s best to avoid consuming alcohol daily. This will negatively impact your liver health, eventually hindering the process of toxin elimination from the body. In fact, over time, the liver becomes more congested and has a difficult time ridding itself of alcohol metabolites the more often you drink.

6. Take the Ayurvedic Route

Ayurveda takes a holistic approach to manage heart health. The motive of Ayurvedic medicine is always to work on the root of the health concern, instead of just addressing symptoms.

As a result, Ayurveda may help effectively manage your heart health concerns for the long haul.

Here are a few ayurvedic tips for keeping your heart healthy:

  • Add haldi (turmeric) to your diet: Turmeric is a powerful antioxidant that can help remove toxins from your body. As a result, your risk of having high blood pressure can be maintained.
  • Practice Yoga on a regular basis: Yoga is a form of exercise that helps boost your body’s flexibility, and can aid in your body’s detox process. Also, the following yoga poses are known as answers to “how to maintain a healthy heart:”

    Utthita trikonasana (extended triangle pose), Paschimottanasana (seated forward bend pose), Ardha matsyendrasana (half spinal twist pose).
  • Add Ayurvedic herbs to your diet: There’s a number of Ayurvedic herbs that may help improve your heart health considerably. Here’s a few of them:

    Guggulu, Arjuna, Pushkarmoola, Lasuna, Amalaki and Jatamansi.

    One of the easiest ways is to consume these in the form of tablets or capsules such as these Arjuna capsules.

Maintaining heart health is crucial for your overall well-being. If you have been looking to find out how to get a healthy heart, you’re now empowered with greater knowledge to keep your heart beating as it should. For more information on cardiovascular health and other health tips, keep coming back to learn more.



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