Every beat of a heart has a story to tell, but imagine if yours is singing out dangerous truths and you are too deaf to hear.
As we hit the year 2025, it should not be ignored that heart disease is more than a number, it is a personal struggle that affects millions. Every time, your heart beats out a longing for love and appreciation during the beat of 2025 and it’s the right time to retell your life story in health and wellness. However, no, we will not be proposing a solution and then failing it the next day! We know that approximately 80% of New Year’s resolutions do not succeed and that fitness is one of the most frequently abandoned. (Discover happy habits)
SAAOL explores five essential heart health goals that can transform your life, boost your energy, and empower you to take control of your cardiovascular future.
- Eat food that’s good for heart health
One of the best things you can do for your heart health is to change to a diet that helps your heart thrive. Studies in The Lancet show that what you eat greatly affects your heart. Here are some diet changes to think about:
Eat more fruits and veggies
Fruits and veggies have lots of important vitamins, minerals, and things that fight damage in your body, which all help your heart. Try to eat fruits and veggies every day. You could eat:
– Green leafy stuff like spinach, fenugreek leaves (methi), and mustard greens, which have lots of nutrients your body needs.
– Berries like blueberries, strawberries, and raspberries, which are known to have lots of things that fight heart disease.
– Citrus fruits like oranges and grapefruits, give you lots of vitamin C and fiber.
Choose Whole Grains
Replace processed grains with whole grains and millet like jowar, bajra, ragi, etc, and whole wheat bread. Whole grains have more fiber and minerals than processed grains. Fiber reduces cholesterol levels and keeps you feeling fuller for longer. Aim to fill half of your plate with whole grains at each meal.
Limit saturated fats
Vegetable oil, seed oil, plant oil, red meat, full-fat dairy products, and processed foods all contain saturated fats, which can boost cholesterol levels. Instead, go oil-free with a cooking technique called Zero-oil cooking.
Reduce sodium intake
Hypertension (high blood pressure) is linked to high salt intake. American Heart Association suggests that If you have high blood pressure, limit your sodium intake to less than 2,300 mg per day, preferably 1,500 mg. To lower sodium:
-Cook at home: Home cooking can regulate how much salt is added.
-Read the labels: Choose items with minimal sodium or no salt added.
American Heart Association (AHA) found that an intake of a heart-healthy diet can reduce the incidence of coronary heart disease by up to 30%.
- Practice regular physical activity
Physical activity is also important for good heart health. Regular exercise strengthens the heart muscle, improves circulation, and aids in maintaining a healthy weight. But how often have you failed to go to the gym or start yoga at home? We know numerous times, but have you ever wondered just why you couldn’t stick to your resolution? Well, because your goals are not realistic! You can’t get a healthy body in one night. Can you? So let’s see—-
How to Set Realistic Fitness Goals:
Try to do at least 150 minutes of moderate exercise. Weekly!
This may involve activities like:
- Brisk Walking: It is a simple way to start moving; try it during your lunchtime or after dinner.
- Cycling: It is a good cardiovascular activity, on a stationary bike or even outside.
- Swimming: It’s a non-strenuous conditioning that also involves each of the main muscle groups.
Further dividing it into manageable pieces (30 minutes per day, five days per week) can increase its accessibility.
-Include strength training workouts at least twice each week. Building muscular mass improves metabolism and cardiovascular health.
Keep moving all day -stand up or walk around for a bit, move your legs while sitting, and stretch during your breaks.
Look for ways to enhance your daily activity levels. This minor modification has a cumulative, beneficial effect on your body in the long term.
Walk during breaks: Take a quick walk during your lunch break.
Gardening, dancing, and sports all can be activities that can keep you occupied and entertained. A study published in the Journal of the Frontiers for Public Health discovered that those who engage in regular physical activity have a considerably lower chance of acquiring heart disease than those who are sedentary.
- Managing stress effectively
Chronic stress might be hazardous to your heart health. It may lead to poor coping mechanisms such as overeating and smoking, raising blood pressure and inflammation. Here are some successful stress management strategies:
Practice mindfulness and meditation
Meditation and deep breathing exercises are two mindfulness strategies that might help you reduce stress and relax more. Consider:
- Guided meditations: Guided sessions can be conducted using specific apps. Such technologies are good to use.
- Deep breathing exercises: Take calm, deep breaths, inhaling for four counts, holding for four counts, and exhaling for four counts.
Engage in regular physical activity
Exercise is not only good for your physical health, but it also helps to relieve stress. Find relaxing activities that you enjoy, such as yoga, jogging, or dance.
Connect with others
Stress management relies heavily on social support. Spend time with your friends and family, or consider joining community groups or support networks that allow you to share your experiences.
Prioritise Sleep
Insufficient sleep can lead to stress and negative impact on cardiovascular function. A regular sleep schedule will help you to sleep 7-9 hours a night and have better sleep quality.
Create a relaxing bedtime ritual: Engage in activities before bedtime, including reading and journaling.
Limit screen time before sleep: Reduce screen usage one hour before bedtime.
According to the Journal of American Heart Association, individuals with chronic stress have a 50% greater risk of developing cardiovascular problems in comparison to individuals with reduced stress.
- Monitor blood pressure and cholesterol levels
Regular monitoring of blood pressure and cholesterol levels plays a critical role in cardiac health. Hypertension and dyslipidemia are important causative factors of cardiovascular disease. Here’s how to stay on track:
- Schedule regular checkups: You should be scheduled to have an annual visit to see your doctor for screening exams, such as measurement of blood pressure and serum cholesterol. Early detection is critical in avoiding serious problems.
- Know your numbers: For an estimate of normal blood pressure consider these numbers; blood pressure-120/80 mmHg and cholesterol LDL 100 mg/dL. Highlight any concerns that your physician should consider when recommending lifestyle modifications or medication, if appropriate.
- Take medication as prescribed: It is crucial to take the prescribed blood pressure/cholesterol drugs. Feel free to ask if you are not sure about the reason or adverse effects of the medications that you are taking.
Research published in Circulation indicated that regular monitoring and treatment of blood pressure dramatically lowers the risk of stroke and heart attack by 41%.
- Quit smoking and alcohol consumption
Both smoking and alcohol consumption are detrimental to heart health. Setting objectives to quit your smoking or alcohol consumption can considerably improve your cardiovascular health:
Seek Support to Quit Smoking
Use tools like counseling, support groups, or quitlines to help you quit smoking successfully. Quitting smoking has enormous health benefits; after one year of quitting smoking, the risk of coronary heart disease is reduced by approximately 50% compared to that of a smoker. (JAMA). If necessary, consider using nicotine replacement therapy such as patches or gum.
Quit alcohol
If you drink alcohol, don’t just limit it, in fact, just quit drinking—Alcohol use can cause high blood pressure and other cardiovascular concerns. And yes, there is no limiting quantity we say, even one drop is dangerous for your body.
Consider alternatives to alcohol in social circumstances; for example, sparkling water with lime.
Conclusion
Looking to 2025, the achievement of realistic heart health objectives can bring about a deep, beneficial impact on your entire health. Lifestyle improvements through a heart-healthy diet, physical activity, effective stress management, monitoring blood pressure and cholesterol, and quitting smoking and alcohol consumption are all active strategies for improved cardiovascular outcomes.
Just remember that even small changes can make a difference in the long run, so get started today!
Consult with the best heart specialists of SAAOL as needed to verify you’re on the correct track to meeting your objectives.
Prioritizing your heart health today means investing in a longer, more vital life.