Are you suffering from heart problems or worried that you might get one in the future? Do you know how important the right exercise is to keep your heart healthy?
Due to changing lifestyles, rising air pollution, being inactive, and unhealthy eating habits, the risk of heart problems is increasing day by day. Many people wonder—how can we keep the heart healthy? Let’s understand the 4 best exercises for heart health, and also know about the nutrients that support a healthy heart.
Did You Know?
According to the ‘Every Beat Counts’ report by CK Birla Hospitals, India accounts for 20% of the world’s deaths due to heart attacks. The death rate due to heart diseases in India is 272 per lakh, which is higher than the global average. In urban areas, it can reach up to 450 per lakh, and in rural areas, it is about 200 per lakh.
The report highlights that unhealthy lifestyles, lack of medical care, and even people with a thin or overweight body type are at high risk of heart diseases. Also, there is only one cardiologist for every 2.5 lakh people in India, showing the need for better healthcare facilities and public awareness.
1. Walking
Just 30 minutes of walking daily can do wonders for your heart. It improves blood circulation, helps oxygen reach your heart and blood vessels properly, and manages cholesterol levels—reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). Walking also helps in lowering blood pressure, making your heart stronger and reducing the risk of heart attack or stroke.
It also supports weight management and brings mental peace—important because stress is a major reason behind heart problems.
You can include foods or supplements rich in omega-3 fatty acids and potassium like flax seeds, bananas, and spinach in your diet to improve results.
2. Cycling
Cycling is a low-impact exercise that helps manage cholesterol and blood pressure levels. Doing cycling for 30–40 minutes at least 3 times a week helps reduce the risk of heart diseases. It also keeps your weight under control, which reduces pressure on your heart.
Cycling strengthens heart muscles and improves heart function, lowering the risk of stroke and heart attacks. Including fruits like pomegranates and oranges or their juices can further support heart health.
3. Yoga
Yoga is not only for mental peace but also great for your heart. Poses like Pranayama and Surya Namaskar help in controlling blood pressure and improving oxygen supply to the heart. It keeps the blood vessels flexible and reduces mental stress, which is a big reason for heart issues.
A heart-friendly diet with green vegetables, walnuts, almonds, and fish adds extra protection to the heart. Doing yoga regularly improves heart performance and makes it stronger.
4. Strength Training
Strength training (like weight lifting or resistance exercises) 2–3 times a week for 20–30 minutes not only builds muscles but also helps your heart. It improves metabolism and helps in managing body weight, which reduces pressure on the heart.
It also helps in controlling cholesterol and blood pressure, lowering the risk of heart attack and stroke. Strength training strengthens your heart muscles and improves heart function. Include omega-3 rich foods, nuts, whole grains, and fruits to support heart health even more.
Conclusion
Start including these heart health tips and heart-friendly foods in your lifestyle. Understand the importance of heart care. The right exercise and proper diet can help reduce the risk of heart diseases. Start today and take care of your heart!
Disclaimer:
This article is for general awareness only. Always consult your doctor or a certified health professional before starting any new exercise or making major changes to your diet, especially if you have any existing health conditions.
