How to keep your heart healthy

You might have read several articles about what you should do for a healthy heart. You might have also researched what things are good for your heart and what are bad. So, today I have decided to make it a little simpler and I will provide all the main information that you can follow easily if you want a healthy heart. These are as follows:

1. Healthy food choices

It is important to include heart-friendly food in your diet. Unhealthy food choices can lead to an increase in bad cholesterol, which will invite heart diseases. Try to eat more fruits, vegetables & whole grains and avoid saturated fats like red meat, pizzas, butter, cakes etc.

Your cooking oil should be rich in Monosaturated fats (MUFA) and omega-3 fats. These are found in canola oil, olive oil, mustard oil etc.

Limit the use of sodium and refined sugar found in invert sugar, sucrose etc. It should be replaced with foods rich in fibre. Also, avoid trans fat found mainly in processed foods such as cookies, pies, potato chips, oil reused for frying for more than 6 hours.

Make sure you are not having untimely meals.

2. Keep sugar levels & blood pressure in check

These 2 can be kept in control by considering the above point. Healthy food choices have a lot to do with maintained sugar levels & blood pressure. High blood pressure can be controlled by eating low-calorie food and/or a low-salt diet & also by losing weight (if necessary). Find a healthier alternative to refined sugar as it may increase your blood sugar levels.

Avoid smoking & drinking to maintain proper blood pressure.

3. Take less stress

For me it might be easy to say to take less stress, but; stress is doing no good to your heart.

You might be having stress due to various reasons, but; try to engage in activities that can de-stress you. You can spend more time in nature (go for a walk in a park maybe), find time for a hobby and take some time off. These all things may look minuscule but these are actually very good for your heart.

4. Exercise

This is in fact the most important thing you need to do for a healthy heart. Regular exercising could solve most of your problems like high blood pressure, stress, diabetes etc.

Physical activity could be anything like morning walks, yoga, swimming, dance and whatnot. There is so much to choose from, you just need to take a pick. You just need to find 30 mins for exercise and that’s it.

Try this wonderful smart watch, It can effectively monitor heart rate, blood pressure, body temperature. It has many more wonderful features, you can get it from here: https://amzn.to/3BO1LqZ

Now that you have read this blog, I want you to go for a complete body checkup (especially a cardiac checkup), that will give you an idea about what needs to be done. Also, make sure you remember the above-mentioned points for a healthy heart.

You can also listen these blogs as podcasts here :

Stretch it!! Fat Guy Workout

This episode is also available as a blog post: https://fatguyworkout.wordpress.com/2021/10/06/stretch-it/
  1. Stretch it!!
  2. Plank variations for intermediate level
  3. The most important thing before workout- Warm-Up

Until next time, Stay healthy & remember to smile.

30 responses to “How to keep your heart healthy”

  1. Hi Devang. Great info. I would look into your recommendation about canola oil though. It is highly processed, and one of the most GMO crops (along with corn and soy)

      • Is there any age restriction? Please tell me the name of those yoga. Or do you have any special blog for this topic?

      • I haven’t shared a blog specific for beginners (I will surely do that in future). Before starting anything new, consult a doctor πŸ™‚
        There are several medical conditions, body specific conditions which differ for different people.

      • I don’t have any problem.πŸ˜‚ I was asking for my aunt. She is taking medicines too. But, i believe yoga is better than taking medicines. 😊

      • If she doesn’t have any knee issues
        She can start with normal pace morning walk.
        Walking in grass is also beneficial.
        15 mins for complete beginners is sufficient.

      • She is not beginner. She is taking medicines from so many years. Yeah! I will tell her to walk as she used to walk but she left in corona time.

      • A walk
        Yoga and pranayam are definitely good for her. If she can do it regularly, she can probably drop medication after few months (with consultation of doctors offcourse).

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