As the new year approaches, many of us become busy making resolutions to improve our lives. While weight loss, better finances, or career goals often take center stage, how often do we think about our heart health? Your heart is the engine that keeps you going, yet it’s easy to overlook in the hustle and bustle of daily life.

Good news? Protecting your heart doesn’t require drastic changes. Small, consistent adjustments to your diet, exercise routine, and lifestyle can make a big difference. This year, why not commit to making your heart a priority?

Dr. Priya Palimkar, Senior Consultant Cardiologist, Sahyadri Hospital, Pune and Dr. Ajit Menon, Consultant, Cardiac Sciences, Sir HN Reliance Foundation Hospital, share practical and easy tips to help keep your heart in better shape. Are.

eat smart for your heart

A balanced diet is the cornerstone of heart health. Dr. Palimkar recommends including whole grains, fresh fruits, vegetables, lean proteins like fish, and healthy fats like nuts and seeds in your diet. Reducing salt intake to less than 2,300 mg (ideally 1,500 mg) per day helps manage blood pressure.

Avoid trans-fats found in processed foods and start meals with salad or steamed vegetables to avoid overeating. Dr. Menon explains the importance of moderation: limit fried and oily foods, increase protein intake, and stay away from fad diets.

keep your weight under control

Maintaining a healthy weight can significantly reduce the risk of heart disease. Aim to have a body mass index (BMI) between 18.5 and 24.9 and keep your waist circumference less than 80 cm for women and 90 cm for men.

Dr. Palimakar recommends at least 150 minutes of moderate aerobic exercise weekly along with strength training twice a week. Dr. Menon says that even a 45-minute walk daily can make a difference, especially in reducing belly fat.

Say no to smoking and limit alcohol

Quitting smoking is one of the most effective ways to protect your heart. If necessary, seek professional help to quit. Dr. Palimkar suggests limiting alcohol intake to one drink per day for women and two drinks per day for men. If you drink, red wine may be a better choice because of its antioxidants. Dr. Menon warns to avoid excessive drinking at all costs.

Manage stress wisely

Chronic stress can increase blood pressure and cholesterol levels, increasing the risk of heart disease. Mindfulness practices, meditation, and engaging in hobbies can help you manage stress effectively. Dr. Menon recommends paying attention to your body and paying attention to unusual symptoms without delay.

Prioritize quality sleep

Quality sleep is a game-changer for heart health. Both experts emphasize getting 7-8 hours of uninterrupted sleep each night. A consistent sleep schedule aids recovery and supports overall well-being.

Don’t skip regular health checkups

Regular health checkups are important for early detection of potential heart problems. Dr. Palimkar recommends monitoring blood pressure, cholesterol and fasting glucose levels. Dr. Menon suggests getting a stress test done every 2-3 years after the age of 40 or earlier if there is a family history of heart disease. Post-menopausal women should also get regular checkups done.

keep getting vaccinated

Vaccinations can prevent diseases like influenza and pneumonia, which can put a strain on your heart. Dr. Palimakar emphasizes the importance of staying updated, especially for those who are already suffering from heart disease.

Start small and be consistent

Dr. Palimkar recommends starting with small, practical steps, like replacing an unhealthy snack with a piece of fruit. Dr. Menon recommends creating a gradual exercise routine tailored to your fitness level and needs.

Bonus Tips for a Healthy Heart- Dietary Changes: Include heart-friendly foods like almonds, walnuts, chia seeds, flaxseed and salmon in your diet.

– Exercise carefully: Avoid excessive exertion and increase intensity gradually.

– Symptom awareness: Pay attention to symptoms such as persistent heartburn or stomach discomfort, which may be a sign of heart problems. If symptoms persist, seek medical attention immediately.

By adopting these heart-healthy habits, you can make 2025 a year of positive change. Small steps can lead to big results, adding not only years to your life but life beyond your years. Make every moment count by prioritizing your heart health today.

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