Important tips to maintain your heart health

Exercise is one of the best practices your heart needs to reduce risk factors for heart disease, including obesity, high blood pressure, and stress.

But exercise is not the only approved way to ensure heart health.

In this regard, Gosia Wamil, a consultant cardiologist at Mayo Clinic Healthcare in London, offers her most important tips for maintaining heart health, which are:

Mindful minute (meditation)

Mindfulness is linked to mental health, but it can also control blood pressure.

“High-quality studies have demonstrated that meditation can improve cardiovascular health,” Wammell says. “The results underscore the value of mindfulness practices in lowering blood pressure, through mechanisms likely involving stress reduction and improved emotional regulation.”

social activity

Social activities "help reduce feelings of loneliness and social isolation, which have been linked to an increased risk of heart disease," Wammell says. 

She explains: “Social connections can lead to lower blood pressure and stress levels, both of which are beneficial for heart health. Studies show that people with strong social connections and those who engage in hobbies and have a strong purpose for living may live longer and healthier lives.”

Gardening

“Gardening is a physically beneficial hobby that can improve cardiovascular health through increased activity,” Wammell said.

Mowing grass, planting seeds, digging, weeding, and other green activities improve balance, muscle strength, and physical fitness.

Wamil adds: “It also promotes relaxation and stress reduction, which further contributes to heart health and reduces the risk of strokes and heart attacks.”

Food diversity

Experts say you should eat 30 different plant foods throughout the week, which include fruits, vegetables, herbs and legumes, such as lentils, nuts and seeds.

“Eating different fruits and vegetables is good for your heart,” explains Wammel. “They are high in dietary fibre, which can help reduce the absorption of cholesterol into the bloodstream. Whole grains such as oats and barley contain soluble fiber which has been shown to lower bad cholesterol levels.” (LDL).

It has been proven that blueberries, which are rich in antioxidants, lower blood pressure, which reduces the risk of heart disease.

Intimacy

“Sex can have a huge impact on your cardiovascular health in the short and long term,” says Agnieszka Kozlowska, an intimate relationship expert. “It is a form of exercise that can provide benefits such as increased heart rate and improved circulation, similar to brisk walking or Cycling".

Reducing caffeine

Excess caffeine negatively affects cardiovascular health, so try replacing it with decaffeinated drinks.

Dr. Dave Nichols says: “Caffeine can cause heart palpitations and high blood pressure, so replacing it with caffeine-free drinks can be beneficial for heart health.”

Nuts

Research has found that eating nuts regularly can lower levels of inflammation associated with heart-related diseases.

The fiber, unsaturated fats and omega-3 fatty acids found in nuts are beneficial for balancing cholesterol and other measures of heart health.