The heart aims to pump blood to arteries and veins while supplying the other organs with nutrients and oxygen. The reports have revealed that almost 6 million individuals across the globe are suffering from heart-related diseases, and the statistics have predicted that approximately half of the affected population may die in less than 5 years from their time of diagnosis. Therefore, keeping the heart healthy is considered important for the overall health of the individual.
When any individual is diagnosed with heart disease, the recommendation of adapting to an appropriate diet and exercise is considered important. Consult with our cardiologist in Kolkata regarding heart-related exercises. Some of the diet and exercise tips are illustrated below:
Diet for a Healthy Heart
The choice of an appropriate diet helps in yielding good health rewards involving weight loss, lowering the cholesterol level, and improving the blood pressure level for maintaining a healthy heart. Food sources to maintain a healthy heart include:
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Leafy green vegetables
Intake of kale, spinach, collard greens, wheatgrass, cabbage, asparagus, etc., are considered as good choices due to their high content of vitamin K, dietary nitrates, and fibre. These are effective in promoting proper blood clotting.
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Whole grains and millets
They include food sources such as brown rice, oats, spelt flour, barley, and millets such as foxtail millet, pearl millet, ragi, etc. which helps in improving heart health. Its consumption improves the systolic blood pressure markers.
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Dark chocolates
It is full of disease-fighting antioxidants, flavonoids, and healthy fats. But, its intake should be limited as it contains more calories and may cause weight gain.
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Berries
The freeze-dried berries and fresh berries are consumed in a diet that has shown improvement in blood cholesterol markers by up to 11%. Its consumption helps in reducing inflammation. Berries consist of high content of vitamins, minerals, and antioxidants that are good for the heart.
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Fatty fish
The varieties of fatty fish such as mackerel, tuna, and cod liver are good sources of food for improving heart health. They consist of high amounts of omega-3 fatty acids such as EPA and DHA that the body is not able to synthesize on its own. Its consumption for a longer period of time helps in improving the serum blood cholesterol profile and boosting cardiovascular health. It helps in preventing lifestyle health conditions such as diabetes, hypertension, obesity, and high blood pressure.
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Other fatty products
Consumption of reduced-fat dairy products such as 2% skim milk, non-fat yogurt, and reduced-fat cheese is recommended. Other food products such as lean cuts of meat, skinless poultry, etc. are also recommended.
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Reducing sodium intake
Consumption of salt-free herbs, spices, and seasonings is recommended. Garlic or garlic powder, onion powder, oregano, red pepper flakes, chili powder, etc. add flavor to food items. Limiting processed and packaged food items help in reducing salt content. Choosing unsalted nuts and seeds with no added salt is recommended.
Exercise for a healthy heart
Regular exercises make the heart stronger by pumping more blood with each heartbeat, thus delivering more oxygen and providing better functioning of the body. Exercises help in lowering blood pressure which reduces the risk of heart-related diseases. Regular exercises help in building lean muscles that burn out more calories. Some of the exercises have been discussed below:
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Aerobic exercises: It includes activities such as walking, jogging, running, dancing, swimming, and bicycling. It involves deep breathing that helps in making the heart work hard for pumping blood. It increases the heat rate which helps in burning more calories. If the individual has not been exercising for a longer duration, they are recommended to work out for 30 minutes 4-6 times a week.
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Different exercise regimes are recommended depending upon the health of the individual.
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Exercising alternately is recommended for preventing injuries.
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Taking stairs instead of elevators is recommended.
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More walking is recommended.
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Completing 150 minutes of moderate-intensity exercise every week is recommended.
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Two days of strength training including lifting of light weights and working out with a resistance band is recommended weekly.
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Performing safe exercises by integrating into a cardiac rehab program will help in learning exercises correctly. To know more, visit our cardiology hospital in Kolkata.
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Exercising should be stopped immediately if the person feels dizzy or loses breath.
Dr. Prof. Partha Sarathi Banerjee
Consultant - Cardiology
Manipal Hospitals, Salt Lake, Kolkata
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