Keeping your heart healthy

“A happy heart is not just about love; it’s also about laughter, leafy greens, and a little cardio now and then.” – Unknown

Today’s article is all about cardiovascular well-being, where we’ll be talking about how to keep your heart healthy through practical tips, informed choices, and research to foster a stronger, healthier heart.

At the epicenter of our well-being stands the heart, which is an extraordinary muscle that not only propels life-giving blood throughout our body but serves as the guide of our entire existence. In a way, maintaining good heart health is like making sure your internal GPS is finely tuned! When our heart is in good shape, and our cardiovascular health is ensured, it guides us towards vitality, energy, and an overall sense of wellness, both physical and mental.

Taking another example, our heart is the power plant that supplies energy to all organs and parts of the body, by pumping fresh blood in and out through our system. Medically, a healthy heart rate is like an efficient energy distribution system, which in turn brings vitality, a zest for life and energy. Yet another thing to keep in mind is that the heart-mind connection is not merely a metaphor; it’s a physiological reality. A healthy heart contributes to emotional well-being, influencing our mood and resilience. Studies reveal the link between cardiovascular health and mental health, where having a happy and healthy heart, fueled by positive habits, laughter and mindful living becomes a catalyst for a resilient mind. When your heart is healthy, it also affects longevity and quality of life. By adopting heart-healthy habits, embracing nourishing foods, staying active, and prioritizing rest, we pave the way for a future that is well-lived. In essence, maintaining a healthy heart is not just a health-conscious choice; it is a celebration of life in its most raw form within the human body, and an acknowledgement that it not only affects our physical well-being, but also our mental health.

In the next section, let’s discuss some daily habits to keep your heart healthy, exploring the concept of ‘joy’ and its impact on heart health.

• Laughter- According to scientific research, laughter reduces stress hormones, lowers blood pressure, and improves blood flow. So in a way, getting in a daily dose of laughter and joy is like giving your heart a healthy workout each day!
• Positive relationships with other beings- Our hearts thrive in the warmth of positive relationships, and this could be in various forms such as cultivating meaningful connections with friends, family, and loved ones or having strong social ties. It’s also important that a ‘happy’ heart finds solace in the company of those who bring joy, support, and a sense of belonging.
• Stress reduction on a daily basis- Each day, we accumulate stress, whether it be about work, school, family or something else. Incorporate stress-reducing practices into your routine, such as mindfulness meditation, deep breathing exercises, or a quiet moment of reflection, and reduce your stress levels on a daily basis.
• Having fun with what you love to do- Whether it’s drawing, gardening, playing an instrument, or anything that brings you happiness, engage yourself in activities that not only help with stress but also fill your heart with good feelings.

Regular exercise strengthens the heart muscle, improves blood circulation, and helps maintain a healthy weight—all crucial components for a happy heart. The types of physical activity that benefit heart health include aerobic exercises like brisk walking, jogging, cycling, and swimming. These activities get your heart pumping and enhance its efficiency. If you’re not a fan of ‘regular’ workouts, there are still other ways to keep your heart healthy with physical activity, such as dance workouts or interactive games like virtual sports.

The next most important section is about hydration. Drinking enough water is like giving your heart a helping hand. It helps your heart pump blood better and makes sure there’s enough of it to go around. This helps your heart regulate blood pressure. Quenching your thirst isn’t just about satisfying your body’s need for fluid; it’s also a gesture of self-care. As the renowned author and health advocate, F. Batmanghelidj, once noted, “You’re not sick; you’re thirsty. Don’t treat thirst with medication.”

It’s also important to explore heart-healthy foods. Berries, leafy greens, lean proteins, fatty fish like Salmon, whole grains such as quinoa, brown rice or oats are some such heart-healthy foods. And guess what- eating heart-healthy foods doesn’t have to be boring! They can be in the form of intricate dishes, such as quinoa salads, oatmeal with berries and nuts, and even grilled chicken. Supplements are also beneficial when it comes to gaining nutrients needed to keep your heart healthy, especially supplements that include Cod Liver Oil, but always check in with a health professional before you take them!

Some other facts to consider when talking about heart health are:

• Bedtime routine- Aim for 7-9 hours of quality sleep each night – it’s like giving your heart a well-deserved break.
• Mindful eating- Mindful eating involves paying attention to the colors, smells, and tastes of your food. Slow down, chew your food thoughtfully, and use meal time as a time to practise mindfulness. This practice not only enhances your connection with the joy of eating but also helps prevent overeating, inadvertently benefitting heart health.
• Peace of mind- Incorporate practices like deep breathing, meditation, or moments of quiet reflection into your daily routine, steadying your heart amidst daily challenges.

Within this article, we’ve talked about many points useful in maintaining a healthy heart, from laughter and mindful eating to bedtime serenades and peaceful moments. Let these simple yet powerful practices be your daily rhythm from now on. And while we’re at it, let’s end this article with some fun and laughter (it helps our heart!)

Joke of the day (for you and your heart):

What did the heart say to the salad?

“Lettuce be heart-healthy together!”