What can one do for the sake of heart?

For a Healthy heart, make conscious choices the way you EAT, the way you LIVE and the way you THINK.  Also, do preventive screening before it’s too late.

Eat healthy & aim to eat a healthy balanced diet. Follow these tips for a heart-friendly diet:

roasted-fruits-and-vegetables for healthy heart

1. Choose whole grains such as brown rice, whole-wheat pasta, oats, and beans more often as these help lower cholesterol.

2. Eat a variety of fruits and vegetables rich in both soluble and insoluble fiber. More colors more phytochemicals, more protection again heart disease and cancer.

3. Include fatty fish, such as salmon, tuna, trout, and sardines at least twice a week to get omega -3 to get heart health benefits.

4. Limit your intake of dietary cholesterol by avoiding fatty meats like ham, bacon, the yolk of egg, red meat, organ meat, shrimps, lobster, prawns, etc.

5. Go nuts for cardiovascular health especially a handful of walnut or flaxseeds during snack time.

6.  To lower LDL “bad” cholesterol levels switch to vegetable oils like olive, canola and safflower oils.

7. To protect the heart, avoid trans fats usually found in shortenings, hard margarine, salad dressings, cakes, cookies, crackers, snack foods, fried foods, donuts, pastries, and other baked goods.

8. Cut down on salt intake by 3g a day would reduce the chances of having heart problems by 50%.

9. Avoid Junk food, processed food like margarine and preserved foods like canned or bottled foods.

10. Substitute aerated drinks, sports drinks, and juice with water or cold-pressed vegetable juice

Improve Lifestyle


Regular cardio exercise strengthens the heart muscle, improves cholesterol results and helps protect against cardiovascular disease. But it is important to follow a program of medically approved exercise if you already have some heart concerns or family history.

cardio exercise for healthy heart

Maintain a Healthy Weight

To enjoy a healthy life, try to maintain a healthy weight. Obesity is not only responsible for coronary heart disease. It is also part of a cluster of symptoms that include hypertension, diabetes, and PCOS in women.

Quit Smoking

Tobacco smoking is a massive risk factor for cardiovascular disease. Cigarettes and other forms of tobacco increase LDL levels (bad cholesterol), and depress HDL levels (good cholesterol). Make sure your home and workspace are smoke-free.

Avoid Alcohol

Drinking too much alcohol can raise the levels of some fats in the blood mainly triglycerides. It can also lead to high blood pressure, heart failure and increased calorie intake.

However, red wine provides flavonoids and other antioxidant substances that protect the heart and vessels from the damaging effects of free oxygen radicals produced by our body. A glass of red wine in a week is recommended by cardiologists for your heart health.

Manage Stress

There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

a)     Avoid unnecessary stress

b)     Alter the situation

c)      Adapt to the stressor

d)     Accept the things you can’t change

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Preventive Screenings

Health screenings can play a big role in heart attack prevention. Keep a close check on your cholesterol, blood pressure & diabetes to stay healthy.

The secret to a healthy life is a healthy heart and key to that is a healthy lifestyle to outweigh the risks.


heart screening for healthy heart

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