This New Year, prioritize your heart health with expert tips from leading cardiologists. Small changes like a balanced diet, regular exercise, and stress management can significantly improve heart health. From quitting smoking to regular check-ups, these actionable steps can make 2025 a year of good health.
As the New Year approaches, many of us are busy setting resolutions to improve our lives. While weight loss, better finances, or career goals often take centre stage, how often do we think about our heart health? Your heart is the engine that keeps you going, yet it’s easy to overlook the hustle and bustle of daily life.
The good news? Protecting your heart doesn’t require massive changes. Small, consistent adjustments to your diet, exercise routine, and lifestyle can make a world of difference. This year, why not commit to making your heart a priority?
Cardiologists Dr Priya Palimkar, Senior Consultant, Cardiologist, Sahyadri Hospitals, Pune and Dr Ajit Menon, Consultant, Cardiac Sciences, Sir H.N. Reliance Foundation Hospital share practical and easy-to-follow tips to help you keep your heart in top shape.
Eat Smart for Your Heart
A balanced diet is a cornerstone of heart health. Dr Palimkar recommends incorporating whole grains, fresh fruits, vegetables, lean proteins like fish, and healthy fats such as nuts and seeds into your meals. Reducing salt intake to less than 2,300 mg per day (ideally 1,500 mg) helps manage blood pressure.
Avoid trans-fats found in processed foods and start meals with salads or steamed vegetables to prevent overeating. Dr Menon explains the importance of moderation: limit fried and oily foods, increase protein intake, and steer clear of fad diets.
Keep Your Weight in Check
Maintaining a healthy weight can significantly lower your risk of heart disease. Aim for a Body Mass Index (BMI) between 18.5 and 24.9 and keep your waist circumference under 80 cm for women and 90 cm for men.
Dr Palimkar advises getting at least 150 minutes of moderate aerobic exercise weekly, paired with strength training twice a week. Even a 45-minute daily walk can make a difference, especially in reducing belly fat, says Dr Menon.
Say No to Smoking and Limit Alcohol
Quitting smoking is one of the most effective ways to protect your heart. If needed, seek professional help to quit. Dr Palimkar suggests limiting alcohol intake to one drink per day for women and two for men. If you do drink, red wine may be a better option due to its antioxidants. Avoid binge drinking at all costs, warns Dr Menon.
Manage Stress Wisely
Chronic stress can elevate blood pressure and cholesterol levels, increasing your risk of heart disease. Mindfulness practices, meditation, and engaging in hobbies can help you manage stress effectively. Dr Menon advises paying attention to your body and addressing unusual symptoms without delay.
Prioritize Quality Sleep
Quality sleep is a game-changer for heart health. Both experts emphasize getting 7–8 hours of uninterrupted sleep each night. A consistent sleep schedule aids in recovery and supports overall well-being.
Don’t Skip Regular Health Check-Ups
Routine health screenings are crucial for detecting potential heart issues early. Dr Palimkar recommends monitoring blood pressure, cholesterol, and fasting glucose levels. Dr Menon suggests stress tests every 2–3 years after age 40 or earlier if there’s a family history of heart disease. Post-menopausal women should also schedule regular screenings.
Stay Vaccinated
Vaccinations can prevent illnesses like influenza and pneumonia, which can strain your heart. Dr Palimkar stresses the importance of staying up-to-date, particularly for people with pre-existing heart conditions.
Start Small and Stay Consistent
Dr Palimkar advises starting with small, actionable steps, such as replacing an unhealthy snack with a piece of fruit. Dr Menon recommends building a gradual exercise routine tailored to your fitness level and needs.
Bonus Tips for a Healthy Heart- Diet Tweaks: Add heart-friendly foods like almonds, walnuts, chia seeds, flaxseeds, and salmon to your diet.
– Exercise Mindfully: Avoid overexertion and increase intensity gradually.
– Symptom Awareness: Watch for signs like persistent heartburn or abdominal discomfort, which could signal heart issues. Seek medical attention promptly if symptoms persist.
By adopting these heart-healthy habits, you can make 2025 a year of positive change. Small steps can lead to big results, adding not just years to your life but life to your years. Make every moment count by prioritizing your heart health today.
