The Road to Heart Health Avoid These 6 Habits for a Stronger Heart — Aditi Jagtap Pune

1. The Road to Heart Health: Avoid These 6 Habits for a Stronger Heart — Aditi Jagtap Pune

2. We all know air is essential for life and in humans, it runs in every cell of our body but how does reach there? The heart. Our heart pumps oxygen throughout the body through jerk motions we call a “heartbeat”. This is why maintaining a healthy heart is important and crucial to not burden it with unnecessary fat. The heart plays a vital role in pumping oxygen-rich blood to every part of the body, ensuring the proper functioning of organs and tissues. A healthy heart is associated with a reduced risk of cardiovascular diseases, such as heart attacks and strokes. By prioritizing heart health, people can enjoy a higher quality of life and prevent potential health complications.

3. Factors Influencing Heart Health There are several factors that can influence your heart health such as your lifestyle, genetics, and any related medical conditions. By lifestyle, we mean any bad habits your parents warned you about such as smoking, not exercising, poor diet, drinking alcohol, too much stress, lack of sleep, and even cracking your fingers (not really, that’s a myth). Additionally, family history, age, and certain medical conditions like hypertension and diabetes can increase the risk of heart issues. It is important to be aware of these factors and take proactive steps to mitigate risks and promote heart wellness.

4. Habit 1: Smoking and Its Impact on Heart Health Smoking is a habit that poses a grave threat to heart health. According to Dr. Ranjit Jagtap, the harmful chemicals present in cigarettes can damage the blood vessels, leading to the accumulation of fatty deposits and the narrowing of arteries. This condition, known as atherosclerosis, reduces blood flow to the heart and increases the risk of heart attacks. Smoking also raises blood pressure, damages the lining of blood vessels, and promotes the formation of blood clots, further contributing to heart disease. Quitting smoking is one of the most significant steps one can take to improve heart health and overall well-being.

5. Habit 2: Sedentary Lifestyle and Its Effects on the Heart Leading a sedentary lifestyle, characterized by a lack of physical activity, is detrimental to heart health. Physical inactivity contributes to weight gain, high blood pressure, and abnormal cholesterol levels, all of which increase the risk of heart disease. When we are inactive, our heart and blood vessels do not receive the exercise they need to stay strong and efficient. Regular physical activity, on the other hand, helps to lower blood pressure, improve circulation, strengthen the heart muscle, and enhance overall cardiovascular health. Incorporating Physical Activity for a Stronger Heart Including regular physical activity in daily life is crucial for a stronger heart. Aditi Jagtap Pune of Ram Mangal Heart Foundation recommends: Aiming for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week. Including strength training exercises to build muscle and boost metabolism.

6. Habit 3: Unhealthy Diet and its Role in Heart Health Maintaining a healthy diet is essential for good heart health. A poor diet high in saturated and trans fats, cholesterol, sodium, and added sugars can contribute to obesity, high blood pressure, and high cholesterol levels. These factors increase the risk of heart disease, heart attacks, and strokes. On the other hand, a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients, antioxidants, and fiber that promote heart health and help maintain a healthy weight.

7. Habit 4: Excessive Alcohol Consumption and Heart Health Dr. Ranjit Japtap Daughter emphasizes that excessive alcohol consumption can have catastrophic effects on your heart health. While moderate alcohol consumption may have some potential benefits for the heart, such as increasing HDL (good) cholesterol, excessive drinking can lead to high blood pressure, irregular heart rhythm, weakened heart muscle, and increased risk of heart failure. Additionally, alcohol is high in calories and can contribute to weight gain and obesity, which are risk factors for heart disease. It is important to understand the recommended limits for alcohol consumption and exercise moderation for the sake of heart health.

8. Habit 5: Chronic Stress and Its Influence on the Heart Chronic stress can significantly impact heart health and increase the risk of heart disease. When stress becomes chronic, the body releases stress hormones like cortisol and adrenaline, which can elevate blood pressure, increase heart rate, and contribute to inflammation. Over time, these effects can damage the arteries and lead to the development of cardiovascular conditions. Managing stress effectively is essential for maintaining a healthy heart.

9. Managing Stress for a Healthier Heart Implementing stress management techniques can positively influence heart health. Aditi Jagtap pune recommends: • Exploring relaxation techniques such as deep breathing exercises, meditation, or yoga to reduce stress levels • Engaging in regular physical activity can also help reduce stress. • Confiding in a trusted friend or therapist, practicing self-care, and maintaining a healthy work-life balance, can further contribute to a healthier heart. By actively controlling stress, you can protect your heart and better your overall quality of life.

10. Thank you!