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World Heart Day: Tips, Food & Exercises to Give Your Heart a Longer Life

Dr.Ayushi Bansal 1324 Views
Updated: 20 Nov 2023
Published: 28 Sep 2023
World Heart Day 29 Sept 2023

World Heart Day is celebrated to create awareness among people about the wrong lifestyle choices that can lead to various health complications and heart diseases. The heart is one of the most important organs of our bodies, and we must take adequate steps to keep it functioning well. From our food to our lifestyle choices, there are many things that can take a toll on your heart health. Many people don't do physical exercise and consume unhealthy food that increases the pressure on their heart. 

In this article, we bring you effective tips and tricks to keep your heart healthy on International Heart Day and forever.

Ways to Improve Your Heart Health

On this International Heart Day, you can follow a few tips and tricks to improve your heart health and lead a happy life. With the help of these tips and tricks, you can lead a disease-free life and keep your heart healthy. 


Exercise can play an important role in improving your heart health. Let's look at the ways you can maintain a healthy lifestyle and reduce the risk of various diseases


Walking daily is one of the best habits to improve your overall health. Walking is a kind of physical exercise that everyone can do without the need for special equipment. You also don't need to pay for a membership at the gym to indulge in this physical activity. It lowers the risk of chronic diseases such as diabetes, coronary heart disease, and cancer and reduces inflammation throughout your body. If you take a walk after your meal, it can help you lower your blood sugar level. 


One of the key advantages of biking to work is its cost-effectiveness and environment-friendliness. Bicycles emit no pollutants, making them an environment-friendly means of transportation.

You should not associate strength training or exercise with going to the gym. You can do many at-home workouts to get your heart rate up using elastic bands, crunches, free weights, or other workout techniques.

Role of Food in Improving & Maintaining Heart Health

Here's how your food choices can contribute to your heart health. 

Eat a Healthy and Balanced Diet

healthy and balanced diet is essential for overall well-being. It also plays an important role in lowering the risk of chronic health disorders such as heart disease. Individuals suffering from chronic diseases like hypertension or diabetes can effectively manage their conditions and avoid complications by having a balanced diet. Instead of eating three times a day, you should have small portions of healthy food throughout the day. Eat food that is rich in protein, vitamins, minerals, carbohydrates, and fats. Don't consume sugary food and ready-to-eat items. 

Use Healthier Options for Cooking

Many kitchen gadgets can be used to pave the way toward healthy eating choices. You can use air fryers to cook oil-free fries and chips. Air fryers have become very popular because of their immense health benefits. They don't absorb any oil yet help you enjoy your favorite dishes that are mostly fried in huge amounts of oil, which is very unhealthy for your overall health and well-being. 

Swap Sugary Drinks with Water

Many of us consume a huge amount of sugary drinks daily. Whether it's energy drinks, sweetened iced teas, soda, or fruit juices, these beverages have very high amounts of added sugars and can have adverse effects on our health and well-being, especially our heart health. On this International Heart Day, you should look for heart-healthy alternatives and avoid the sugary drinks that can take a toll on your overall health. 

Water is the most cost-effective and natural option for keeping yourself well-hydrated. It has zero sugars and zero calories and plays an important role in maintaining optimal heart health. If you don't like drinking plain water, you can infuse it with fruits like cucumber, berries, or oranges for a hint of flavor. 

Herbal Teas

Herbal teas, like peppermint, chamomile, and hibiscus, offer various health benefits. These teas can be cold or hot, and the best thing is that they are caffeine-free. Hibiscus tea has been shown to reduce blood pressure, which poses a huge risk of heart disease. 

Sparkling water can be a great alternative if you crave soda's frizziness but want to avoid artificial sweeteners and sugar. It comes in various flavors and can be an excellent replacement for sugar-loaded carbonated beverages.

Tips and Tricks to Improve Heart Health

Here are a few tips and tricks you can follow to improve your heart health. 

De-Stress Yourself

High-stress levels are the leading cause of hypertension, high blood pressure, artery damage, and some heart rhythm problems. When you're stressed, you're more likely to indulge in activities that can raise the risk of stroke and heart disease, like smoking, overeating, drinking alcohol, drug use, and being lethargic.

To reduce stress in your life, try to organize your daily schedule so that you're not overstressed due to work. Prioritize important things and do not indulge in the practice of doing everything at one time. You should also take some time daily for relaxation. Even if you indulge in meditation and other relaxation-based practices for a few minutes, it will have a huge impact on your life and health. Listen to music, meditate, get outside, and appreciate nature, or spend time with your near and dear ones so that your mind feels relaxed. If you're overstressed, talk with a therapist or someone you trust. 

Maintain a Healthy Weight

Maintaining a healthy weight is not only beneficial for smaller clothing sizes, improved energy, and improved appearance. By maintaining a healthy weight, you can lead a disease-free life and enjoy a higher quality of life. Maintaining and achieving a healthy weight can also reduce any kind of strain on your heart. To achieve a healthy weight, you should not follow a short-term program or diet. Focus on positive, permanent changes that promote your well-being and lifelong health. 

Never skip your meals, as you may overeat later. You will be successful in reducing your weight when snacks and meals are spread out and small throughout the day. Choose different types of food to improve your overall health and well-being. But while doing this, it is important to avoid second servings and control portion sizes. Fill your plate's one-quarter portion with lean protein. Ensure that you include lean protein sources like poultry and fish like salmon, tofu, and egg whites. Fill half of your plate with vegetables like salads, tomatoes, mushrooms, broccoli, and other greens. If desired, you can also add a small portion of yogurt or nonfat milk.


On International Heart Day, it's important to remember that you must make efforts to improve your heart health. You can reduce your heart disease risk while improving your general well-being by making a few changes and effective lifestyle adjustments. To keep your heart healthy, prioritize regular physical activity, whether it's cycling to work or jogging. Indulge in a heart-healthy diet, replace sugary drinks with water, and select better food options, utilizing kitchen appliances such as air fryers. Indulge in healthy lifestyle choices and eat heart-healthy foods. A healthy diet and a bit of exercise can play a huge role in preventing heart disease.

Having said that, tracking and monitoring your cardiovascular or heart health is as important as diet and exercise. If you’re above 30, have risk factors for heart disease, or have a family history of heart disease, it is imperative to get screened for heart health minimum of once in a year.

Pathkind Labs Cardiac Screening Packages are designed to detect cardiac problems to help you make an early diagnosis and stay on top of your heart health. This World Heart Day, get your heart beating with some tender, love, and care from Pathkind Labs!

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