How to Keep Your Heart Healthy
Dr. Ajeeth Fera
KIMSHEALTH Nagercoil
Cardiology,Cardiac Sciences
How to Keep Your Heart Healthy
At KIMSHEALTH Nagercoil, we care about your heart as much as you do. A healthy heart is not just about living longer. It is about living better. From walking up the stairs with ease to enjoying time with your loved ones, heart health plays a key role in your everyday life. As a trusted super speciality hospital in South Tamil Nadu, we are committed to guiding you every step of the way. Here, we share simple and natural ways to care for your heart, improve its strength, choose the right foods, and know when to visit a specialist.
1. Facts About the Heart
Your heart beats around 100,000 times each day. It works like a strong pump, sending blood full of oxygen and nutrients to all parts of your body. The heart has four chambers that move blood through a system of vessels. These vessels need to stay clear and wide for proper blood flow.
When arteries become narrow, your heart has to work harder. This may lead to serious conditions known as cardiovascular problems. Knowing simple facts about the heart can help you take early steps to protect it.
- A healthy adult heart beats 60 to 100 times per minute at rest.
- Lack of sleep and high stress levels can cause heart strain.
- Smoking and a poor diet are major risk factors for heart diseases.
- Family history of heart issues increases your risk.
If you notice early signs like chest discomfort, fatigue, or shortness of breath, it is important to go for a heart health check. The cardiology department in KIMSHEALTH Nagercoil provides detailed screenings and professional guidance to help you understand your heart condition and take the right steps for care.
2. How to Improve Heart Health?
Improving your heart health does not require big changes. Small actions done daily can give great results. Many of our patients at KIMSHEALTH Nagercoil ask, “Where do I start?” The answer is: start simple, stay steady.
Try Moving Every Day: Exercise is the best way to improve your heart. Brisk walking for 30 minutes, five times a week, helps your heart pump better. You can also try light jogging, cycling, or swimming.
Eat Smart: Eating habits have a big effect. Choose heart healthy diet foods like fruits, vegetables, nuts, and whole grains. Reduce fried and salty foods. This lowers bad cholesterol and keeps your weight in control.
Manage Your Mind: Stress affects your heart more than you think. Try breathing exercises or short walks in nature. Set aside quiet time daily. A calm mind keeps the heartbeat steady.
Sleep Well: Your heart needs rest too. Try to sleep 7-8 hours each night. A proper sleep cycle reduces blood pressure and balances your mood.
You can always ask our experts for support. At KIMSHEALTH Nagercoil, our doctors focus on complete lifestyle care. You can discuss personal tips during your regular heart health check.
3. How to Make Your Heart Strong?
A strong heart gives you energy, better focus, and longer life. To build strength, treat your heart like a muscle. It needs care, effort, and recovery.
Start with Cardio: Cardio exercises like walking, dancing, or skipping improve heart strength. Begin with 10 minutes, and increase gradually. If you’re new to exercise, start slow and build your way up.
Try Simple Intervals: Short bursts of faster movement followed by rest can boost heart strength. Walk fast for 1 minute, then slow for 2 minutes. Repeat this 5 times. This trains your heart to adjust quickly.
Eat for Strength: Your food supports your heart. Include foods like oats, brown rice, spinach, bananas, and fatty fish. These improve blood flow and provide energy.
Stretch Often: Gentle stretches or yoga can lower stress levels and support healthy blood pressure. They keep the heart relaxed and muscles flexible.
For advanced care or tailored advice, you can speak to the best cardiologists in Tamil Nadu, at KIMSHEALTH. We are here to help you design a safe and effective routine for your heart.
4. How to Keep Heart Healthy, Naturally?
Natural steps can keep your heart healthy without too much pressure or cost. These steps work well when followed daily.
Eat More Plant-Based Foods: Use fruits, vegetables, nuts, and seeds as your main ingredients. They are rich in fiber, vitamins, and antioxidants.
Drink More Water: Water helps blood flow and keeps your body cool. Stay away from sugary drinks. Herbal teas like green tea can offer extra support.
Use Herbs and Spices: Instead of salt, try garlic, turmeric, or ginger. These natural items lower inflammation and improve heart function.
Sleep and Relax: Sleep is nature’s way of healing. Go to bed at the same time every night. Use soft lighting and turn off screens before bed.
Breathe and Meditate: Deep breathing lowers your stress. It keeps your mind calm and your heart steady. Just 5 minutes a day can make a difference.
When these habits become part of your life, your heart feels the change.
5. Best Heart Healthy Foods
Your food is your first line of defence. Picking the right items daily keeps your arteries clean and your heart strong.
Here are some of the best foods for heart health:
- Fatty fish like salmon or sardines (rich in omega-3)
- Oats and barley (high in fiber)
- Berries (full of antioxidants)
- Nuts like almonds or walnuts (healthy fats)
- Green leafy vegetables like spinach and kale
- Beans and lentils (plant-based protein)
- Dark chocolate with at least 70% cocoa (in moderation)
- Olive oil (great for cooking and salads)
These foods reduce cholesterol, lower blood pressure, and prevent plaque build-up. A mix of these items in your weekly meals gives your heart the support it needs.
If you are facing any cardio-related problems or have concerns about your heart health, KIMSHEALTH Nagercoil is here for you. Our experienced team of specialists, recognized as the best cardiologists in Tamil Nadu, is dedicated to providing expert care and personalized treatment. From early diagnosis to advanced cardiac support, we ensure you receive the right attention at the right time for a healthier heart and a better life.
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