How to Improve Heart Health: Tips and Habits for a Stronger Heart

Your heart beats around 100,000 times every day, pumping blood through 60,000 miles of vessels. It delivers oxygen and nutrients to every cell in your body. Most of us don’t think much about our heart until something goes wrong.

Heart disease kills more people globally than any other condition. But here’s what matters: most heart problems are preventable. Small changes in your daily routine can make a real difference in how to improve heart health and slash your risk of heart attacks, strokes, and other cardiovascular issues.

You don’t need expensive gym memberships or complicated diets. You need consistency with simple habits. This guide breaks down practical strategies for how to maintain heart health throughout your life.

What is Heart Health and Why Is It So Important?

Heart health refers to how well your cardiovascular system functions – your heart, blood vessels, and everything involved in circulating blood. Good heart health means your heart pumps efficiently, your vessels stay flexible and clear, and your blood pressure and cholesterol stay where they should.

Poor heart health doesn’t just increase heart attack risk. It affects your brain, kidneys, eyes, and overall quality of life. People with heart disease feel tired, get short of breath, and can’t do activities they once enjoyed.

Your heart responds incredibly well to positive lifestyle changes. Unlike some organs that barely regenerate, your cardiovascular system adapts fast when you treat it better. Understanding how to improve heart health gives you control over one of the biggest threats to your longevity.

How to Improve Heart Health: Proven Heart Health Tips and Lifestyle Changes

Eat More Whole Foods, Less Processed Junk:

Your diet directly impacts your heart health. Stick to vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods keep your arteries clear, reduce inflammation, and help maintain healthy blood pressure.

Cut back on processed foods packed with sodium, added sugars, and unhealthy fats. They damage your blood vessels and build up plaque. Foods that benefit your heart: fatty fish like salmon, nuts and seeds, olive oil, leafy greens, berries, and beans.

Move Your Body Regularly:

Exercise strengthens your heart muscle, improves circulation, helps control weight, and lowers blood pressure. Aim for 150 minutes of moderate activity weekly – just 30 minutes, five days a week.

Starting from scratch? Begin with 10-minute walks and build up from there. Consistency beats intensity every time. Hate traditional exercise? Dancing, gardening, playing with kids, or hiking all work.

Quit Smoking and Limit Alcohol:

Smoking is terrible for heart health. It damages blood vessel walls, raises blood pressure, and increases clot formation. Quitting is the single most impactful change a smoker can make. Benefits start within hours of your last cigarette.

Too much alcohol harms your heart too. Stick to moderate amounts if you drink: one drink per day for women, two for men.

Manage Stress Effectively:

Chronic stress wrecks your heart health. It raises blood pressure, increases inflammation, and triggers unhealthy coping behaviors. Find stress management that works for you: meditation, deep breathing, yoga, time in nature, or hobbies that help you unwind.

Maintain a Healthy Weight:

Extra weight, especially around your midsection, strains your heart. Losing just 5-10% of your body weight if you’re overweight significantly improves heart health. Forget crash diets – stick with sustainable changes.

How to Maintain Heart Health: Key Long-Term Strategies

Get Regular Health Screenings:

Regular checkups track your blood pressure, cholesterol, blood sugar, and weight. Get your blood pressure checked every two years minimum. Cholesterol testing every 4-6 years starting in your 20s. Blood sugar screening every three years from age 45.

Catching problems early makes them way easier to fix. High blood pressure or cholesterol usually have zero symptoms until serious damage happens. If you’re diagnosed with heart conditions requiring specialized care, consulting the best heart hospital ensures you receive comprehensive cardiovascular treatment.

Build Strong Social Connections:

Loneliness and social isolation bump up heart disease risk almost as much as smoking. People with strong social connections live longer and have better heart health. Real relationships reduce stress, push you toward healthy behaviors, and give you support when times get tough.

Prioritize Quality Sleep:

Poor sleep messes with how to maintain heart health in multiple ways. It raises blood pressure, increases inflammation, and makes managing stress and weight harder. You need 7-9 hours of quality sleep nightly. Keep your bedroom dark, cool, and quiet. Stick to a consistent sleep schedule.

Sleep apnea dramatically increases heart disease risk. Snore loudly? Wake up gasping? Exhausted despite sleeping enough? See your doctor.

Stay Consistent with Medications if Prescribed:

Your doctor prescribes blood pressure or cholesterol meds for a reason. Take them as directed. Never stop without talking to your doctor first, even when you feel fine. If you’ve experienced a heart attack or heart surgery, cardiac rehab programs provide supervised exercise, education, and support to help you recover and prevent future heart problems.

Heart Health Tips for a Healthy Heart

Watch Your Portion Sizes:

Healthy foods still add up if you eat too much. Use smaller plates and listen to your hunger cues. Restaurants serve 2-3 times what you actually need.

Add More Fiber to Your Diet:

Fiber, especially soluble fiber in oats, beans, apples, and barley, lowers cholesterol. It keeps you full and controls blood sugar. Shoot for 25-35 grams daily.

Limit Sodium Intake:

Too much salt drives up blood pressure. Processed and restaurant foods contain most dietary sodium. Check labels and pick lower-sodium options. Cook at home where you control the salt.

Stay Hydrated:

Proper hydration helps your heart pump blood easier. Dehydration thickens your blood and makes circulation harder. Drink water all day.

Know Your Family History:

Close relatives with heart disease, especially before age 55 in men or 65 in women? Your risk goes up. Tell your doctor so you can take extra preventive steps.

Conclusion

Understanding how to improve heart health puts you in control of your cardiovascular future. Start with one or two changes you can actually stick with. Maybe a daily walk or more vegetables at meals. Small steps add up to major improvements in heart health over time.

Your heart adapts fast to positive changes. Weeks of eating better and moving more usually mean more energy. Months typically bring measurable improvements in blood pressure and cholesterol.

These health tips for healthy heart aren’t about being perfect. They’re about making progress. Every healthy choice counts. What matters is your overall pattern of habits over weeks and months. Best time to start was years ago. Second best time is right now.

FAQ’s

1. Can I improve my heart health without exercising? 

Diet improvements help how to improve heart health somewhat, but exercise gives unique benefits that food can’t match. It strengthens your heart muscle directly and improves circulation. Can’t do traditional exercise? Even gentle movement like stretching or short walks makes a difference.

2. How does sleep affect my heart health? 

Poor sleep raises your risk of high blood pressure, heart disease, and stroke. Your heart rate and blood pressure drop during sleep, giving your cardiovascular system needed rest. Getting 7-9 hours of quality sleep nightly is your answer to how to maintain heart health long-term.

3. Is a plant-based diet better for heart health? 

Plant-based diets heavy on vegetables, fruits, whole grains, and legumes consistently benefit heart health tips. They’re usually lower in saturated fat and higher in fiber. You don’t need to go completely vegetarian though. Even cutting back on meat helps.

4. How can I lower my cholesterol naturally? 

Natural approaches: eat more soluble fiber, pick healthy fats from nuts and olive oil while cutting saturated fats, exercise regularly, lose weight if overweight, and quit smoking. These health tips for healthy heart can drop cholesterol 10-20% in many people.

5. Can mental health impact my heart health? 

Absolutely. Depression, anxiety, and chronic stress significantly raise heart disease risk. Mental health affects heart health multiple ways: it influences diet and exercise behaviors, increases inflammation, and raises blood pressure. Taking care of your mental health means taking care of your heart.

Heart disease continues to be one of the leading causes of death worldwide, and India is no exception. India carries 60% of the global heart disease burden. With urban lifestyles marked by long working hours, sedentary habits, and increased stress, metro residents are at greater risk than ever before. On World Heart Day 2025, medical experts from our Centre for Cardiac Sciences at Kokilaben Hospital recommend some preventive strategies to reduce the risk of heart disease.

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Common Heart Ailments Seen in India

Heart disease is not one condition but a group of disorders that involve the cardiovascular system. Some of the most frequent ones are:

• Coronary Artery Disease (CAD)
  Artery narrowing caused by plaque accumulation, resulting in pain in the chest or heart attack.
• Hypertension (High Blood Pressure)
  A silent disorder that dramatically elevates the chance of heart failure and stroke.
• Heart Failure
  When the heart fails to pump blood properly, resulting in fatigue, breathlessness, and swelling.
• Arrhythmias
  Irregular heartbeats that can lead to palpitations, dizziness, or unexpected cardiac arrest.
• Valvular Heart Disease
  Injury to one or more of the valves of the heart, usually needing surgical repair.

While these conditions may sound alarming, the reassuring fact is that most heart diseases are preventable with the right care, early detection, and healthy lifestyle practices.

10 Expert Tips to Prevent Heart Disease

Our specialists for cardiac treatment in India emphasize that prevention is not about drastic
changes, it’s about consistent, mindful habits. Here are ten expert-backed tips:

• Never Ignore Symptoms
  Chest pain, breathlessness, jaw discomfort, or unusual fatigue can all be warning signs. Early medical evaluation is crucial. Many patients delay care, leading to irreversible damage.
• Schedule Routine Health Check-ups
  After the age of 30, an annual heart check-up is strongly advised, especially for individuals with a family history, diabetes, or hypertension. Preventive screening saves lives.
• Do Not Self-Medicate
  Over-the-counter drugs or unverified remedies can worsen underlying conditions. Only a qualified cardiologist should guide medication use and dosage.
• Build a Strong Relationship with Your Doctor
  Open communication ensures you receive personalized, safe, and effective care. Avoid relying on internet searches or hearsay when it comes to heart health.
• Stay Physically Active
  A 30–45 minute brisk walk, five days a week, is often enough to maintain good cardiovascular fitness. If you enjoy cycling, yoga, or swimming, incorporate them into your weekly routine.
• Adopt a Heart-Healthy Diet
  Prioritize whole grains, fresh fruits, vegetables, nuts, and lean proteins. Reduce processed foods, sugary snacks, and unhealthy fats. Include omega-3-rich fish such as salmon and tuna for additional benefits.
• Manage Stress Effectively
  Stress raises blood pressure and promotes inflammation. Mindfulness, yoga, meditation, or even spending time in nature are proven ways to lower stress levels.
• Quit Smoking and Alcohol
  Smoking accelerates plaque buildup in arteries, while heavy drinking raises blood pressure and weakens the heart muscle. Quitting both can drastically improve heart health.
• Maintain a Healthy Weight
  Excess weight increases strain on the heart, raising the risk of hypertension and diabetes. Even modest weight loss improves cardiovascular outcomes.
• Get Adequate Sleep
  Seven to nine hours of quality sleep each night supports healthy blood pressure, regulates stress hormones, and allows the body to repair itself.

Cardiac Treatment at Kokilaben Dhirubhai Ambani Hospital

Heart disease is one of India’s top health issues, but early detection and timely screenings can save lives. At the Centre for Cardiac Sciences, we provide world-class care that combines cutting-edge technology with compassionate expertise. Our cardiologists in Mumbai are highly trained in both preventive and interventional cardiology. From initial screenings to intricate procedures, such as valve and bypass surgeries, our hospital is capable of offering complete cardiac care in India. As a top heart surgery hospital in Mumbai, our team has successfully carried out more than 12600 cardiac procedures on adults & kids with world class results.

Our Services include:

• Preventive cardiac screenings & personalized risk assessments
• Minimally invasive valve replacement, key-hole & awake cardiac surgeries
• State-of-the-art surgical suites for minimally invasive and open-heart surgeries
• Beating-heart coronary bypass grafting for faster recovery
• Advanced arrhythmia treatments: ablation therapy, pacemakers, defibrillators, resynchronization therapy
• India’s first AI-powered Artist Icono Cardiac Suite for precision cardiac care

On this World Heart Day 2025, let’s remember that heart disease prevention begins with awareness, accountability, and action. While genetics and age are beyond our control, lifestyle modifications, staying active, eating mindfully, avoiding harmful habits, and undergoing regular health checks are within everyone’s reach. If you or a loved one experiences symptoms suggestive of heart disease, do not delay seeking medical help, reach out to our cardiologists at the earliest.

Your heart is a vital organ of your body. It is a muscle that pumps blood to all parts of your body. The blood pumped by your heart gives your body the oxygen and nutrients it needs to work. With changing times and food habits, sedentary lifestyles, and increased stress levels, heart health is often taken for granted by individuals until a crisis strikes. Furthermore, today, even individuals in their 30s and early 40s are falling prey to this once age-related condition, necessitating the need for taking heart health precautions early in life.

There is a disturbing trend seen over the last few years – there has been a marked increase in the number of young adults suffering from myocardial infarctions (heart attacks). The question is no longer “What is my risk?”—but “What should I do to protect my heart health?” It is time to be know your family history and be proactive about your heart health. Following healthier lifestyle changes consistently can help to lower your risk of heart disease.

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Why Heart Attacks in India Are on the Rise

India has one of the world’s highest cardiovascular diseases (CVD) burden.  Statistics as per The Indian Heart Association state that around 50% of Indians suffer from heart attacks before the age of 50, and 25% before the age of 40. Another shocking truth is that Indians are known to develop heart attacks 8–10 years before their Western friends.

Common Signs and Symptoms of a Heart Attack

Heart attacks seldom have the dramatic sequence we witness in films. In real life, the signs and symptoms can be vague, mild, and easily confused with ordinary conditions such as indigestion, anxiety, or tiredness—particularly in younger or otherwise healthy people. The following signs and symptoms should be watched for:

• Pressure or discomfort in the chest
  Usually referred to as heaviness, tightness, squeezing, or feeling full in the middle or left part of the chest. It can come and go or last for a few minutes.
• Shortness of breath
  May be with or without chest pain and even with exertion or at rest.
• Discomfort or pain elsewhere
  This can be the jaw, neck, back, shoulders, or one or both arms, especially the left.
• Excessive sweating
  Breaking into a cold sweat, especially without physical exertion, is a red flag.
• Nausea or vomiting
  Frequently confused with acidity or food poisoning, especially when combined with other symptoms.
• Light headedness or dizziness
  Sudden onset of faintness or instability can be a sign of a reduction in blood flow.
• Unusual fatigue
  In women, in particular, chronic tiredness or weakness can be an early indication of heart trouble.
• Palpitations or irregular heartbeat
  Skipped beats or a racing heart can occur before or during a cardiac event.

If any of these symptoms appear—particularly if you’re over 30 and have risk factors like diabetes, high blood pressure, or a family history of heart disease—do not wait. Reach out to Kokilaben Dhirubhai Ambani Hospital – and consult the best cardiologists in India. Early intervention can save lives.

What Causes a Heart Attack?

A heart attack, or myocardial infarction, is when the heart muscle fails to get sufficient oxygenated blood, resulting in tissue damage or death of the heart muscle. It is a medical emergency that demands urgent care. 

In most cases, heart attacks result from blockages in the coronary arteries—the arteries that supply the heart with blood. These blockages are most often the result of a condition called atherosclerosis, where plaque (a mixture of fat, cholesterol, and other material) accumulates on the walls of the arteries. This progressive buildup constricts the arteries and impedes blood supply. In some instances, this plaque can rupture and create a blood clot to occur at that area. If this clot seals the artery totally, it cuts off blood to the part of the heart muscle—leading to a heart attack.

In some cases which are less common, heart attacks may also be triggered by:

• Coronary artery spasm (a sudden tightening of the muscles within the artery walls)
• Trauma or injury to coronary vessels
• Embolisms, where blood clots or air bubbles from elsewhere in the body block the artery
• Severe oxygen deprivation or a very high heart rate
• Rare congenital abnormalities in the structure of coronary arteries

These non-plaque causes account for a small percentage of heart attacks but can be just as life-threatening.

Who is at Risk?

The risk of a heart attack depends on a combination of non-modifiable and modifiable factors.

Non-modifiable Risk Factors:

• Age: Risk increases with age—typically after 45 for men and 50 (or post-menopause) for women.
• Sex: Men generally face an earlier risk, although women catch up post-menopause.
• Family history: If a close relative developed heart disease early (before 55 in men or 65 in women), your genetic risk is higher.

Modifiable Risk Factors:

• Smoking: Tobacco damages arteries and accelerates plaque buildup.
• Unhealthy diet: High intake of saturated fats, trans fats, salt, and sugar raises cholesterol and blood pressure.
• Physical inactivity: A sedentary lifestyle contributes to obesity, diabetes, and poor circulation.
• Alcohol and drug use: Excessive intake, particularly of stimulants, can precipitate cardiac events.
• Chronic conditions: Diabetes, hypertension, obesity, and high cholesterol significantly raise heart disease risk.
• Stress and poor sleep: Chronic stress and inadequate rest also strain the heart over time.

Recognizing these risks early and on time through regular medical checkups and screenings is the first step toward prevention. Many of the modifiable risk factors can be controlled with early awareness, routine screenings, and consistent lifestyle changes. Understanding your unique risk profile is critical—and could prove to be life-saving. Talk to your family doctor to know more. While genetics play a role, lifestyle is your greatest lever in preventing heart disease. You don’t have to overhaul everything at once. 

Lifestyle Changes That Lower Heart Attack Risk

When it comes to heart health, lifestyle is often the most powerful medicine. A study published in the Journal of the American College of Cardiology found that individuals who adopted a few simple habits could reduce their risk of heart attacks by up to 80%. Yet, less than 1% of people manage to follow all of them consistently. The good news? You don’t have to do everything at once. Begin with one or two changes and build on them gradually.

For individuals in India’s urban environments—where stress, processed food, and sedentary routines are common—these lifestyle interventions can be life-saving. Here are eight critical changes to help you protect your heart:

Quit Tobacco in All Forms

Tobacco—whether smoked, chewed, or inhaled—is one of the leading causes of premature heart attacks in India. It damages blood vessels, accelerates plaque buildup, and increases the risk of dangerous blood clots and arrhythmias. Even passive smoking is harmful. Occasional or social smoking is not safe either. Quit all forms of tobacco. Seek medical support or cessation programs if needed.

Adopt a Heart-Friendly Diet

Modern urban diets often contain too much oil, salt, and sugar while lacking in fiber, antioxidants, and essential nutrients. This imbalance contributes to high cholesterol, hypertension, and diabetes—all major risk factors for heart attacks.
What to Eat More Of:

• Fresh fruits and vegetables
• Whole grains like millets, oats, and brown rice
• Lean proteins such as legumes, fish, and skinless poultry
• Healthy fats (nuts, seeds, and cold-pressed oils)
• Low-fat dairy

What to Limit or Avoid:

• Processed foods, fried snacks, and sugary beverages
• Red meats and trans fats
• Excess salt and packaged meals

Stay Physically Active

With long work hours and daily commutes, physical activity often takes a backseat in urban life. Yet, even moderate exercise has significant benefits for your heart. Regular activity lowers blood pressure, improves insulin sensitivity, and helps maintain a healthy weight.

• Aim for 30 minutes of moderate exercise at least five days a week
• Choose activities you enjoy—walking, yoga, dancing, swimming, or cycling
• Include strength training twice a week to boost metabolic health

Maintain a Healthy Waistline

Central obesity—excess fat around the abdomen—is known to be more harmful than general weight gain. It highly increases your risk for insulin resistance, inflammation, and heart disease.
Ideal waist measurements should be:

• Men: Less than 90 cm
• Women: Less than 80 cm

Losing even 5–10% of your body weight can significantly reduce heart risk. Focus on consistent habits rather than rapid weight loss.

Quit or Limit Alcohol Consumption

Stop using alcohol as a coping mechanism for managing your stress, especially in high-pressure urban jobs. Excessive alcohol intake or binge drinking may increase your blood pressure, disrupts heart rhythm, and contributes to fat buildup in the heart muscle. Remember, no amount of alcohol is safe for your health. Quit alcohol.

Prioritize Mental Health and Manage Stress

Chronic stress, digital overload, and poor work-life balance are known to raise inflammatory markers in the body and strain the cardiovascular system. Here are some healthy habits to follow to manage and reduce your stress levels:

Healthy Stress-Busting Habits:

• Get 7–8 hours of sleep daily
• Practice mindfulness, meditation, or deep breathing
• Connect with loved ones and make time for hobbies
• Set clear work boundaries 
• Seek professional help if stress is chronic

Track and Manage Your Health Numbers

Regular health screenings play an important part in your life and help detect health complications early. 

Monitor These Regularly:

• Blood pressure: Less than 120/80 mmHg
• LDL cholesterol: Ideally under 70 mg/dL for high-risk individuals
• HDL cholesterol: Over 40 mg/dL (men), 50 mg/dL (women)
• Fasting blood sugar: Below 100 mg/dL
• HbA1c: Below 5.7%
• Waist circumference and BMI

Get Quality Sleep Every Night

Adequate sleep is often ignored by people. However, regular and good quality sleep is often connected to hormone regulation, blood pressure control, and overall heart health. Poor sleep patterns may increase the risk of obesity, diabetes, and hypertension—all which raise the risk for heart disease.
Tips for Better Sleep:

• Stick to a consistent sleep-wake schedule
• Avoid screens at least one hour before bed
• Keep your bedroom cool, dark, and quiet
• Limit caffeine and heavy meals in the evening

Lifestyle changes are long-term health investments. You can start with making small daily changes in your lifestyle such as swapping fried snacks for fruits, taking the stairs or setting a regular bedtime. It is essential to note that heart disease often begins years before the first symptoms appear. The best time to start caring for your heart is now. Consult the best heart specialists in Mumbai to learn more about your heart well-being and take the required precautions.  Let today be the day you choose to live healthier, longer, and stronger—for yourself and your loved ones.

Cardiac Care at Kokilaben Dhirubhai Ambani Hospital, Mumbai

We truly believe that heart health requires not just timely intervention but a proactive, lifelong commitment to prevention, diagnosis, and recovery. Our state-of-the-art Centre for Cardiac Sciences offers the best cardiac treatment in Mumbai, focusses on holistic and advanced cardiac services tailored to patients of all age groups, from newborns to seniors. Our team of highly experienced cardiologists, cardiac surgeons, and electrophysiologists have successfully performed over 4100 coronary angioplasties and 12,600 cardiac surgery treatments in Mumbai in the past.

We offer comprehensive services including minimally invasive procedures, awake cardiac surgery, and specialized treatments for rhythm disorders like pacemaker and defibrillator implantation. Advanced diagnostic tools such as dual-source Cardiac CT, Fractional Flow Reserve (FFR), and non-invasive testing ensure precision with comfort.Supported by dedicated cardiac cath labs, advanced operation theatres, and a strong rehabilitation framework, our team of cardiac specialists help you lead a heart-healthy life. Whether it’s managing complex conditions or routine screenings, reach out to doctors at the best heart hospital in India. Our team of specialists is committed to provide  unwavering, compassionate  and technologically advanced cardiac care to every patient who walks through our doors.

Congenital Heart Disease (CHD) encompasses a variety of heart conditions present at birth and is the most common birth defect globally, affecting nearly 1 in every 100 births. Congenital heart disease represents not just a single condition but a range of complex heart anomalies that impair the organ’s structure and function. These defects can lead to severe health complications and, in many instances, can be life-threatening. Let us understand the profound impact of early diagnosis and the pivotal role of specialized heart care in transforming outcomes for children afflicted with this condition.

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The Prevalence and Severity of CHD

Every five minutes, 10 children are born with CHD worldwide, summing up to an astounding 1.3 million affected children each year. Despite its severity, many still harbor misconceptions about its prevalence and the critical nature of timely medical intervention. This condition remains the leading cause of infant mortality related to birth defects globally, primarily due to the lack of early diagnosis and access to adequate care.

The Critical Role of Early Diagnosis

The prognosis for children with CHD dramatically improves with early diagnosis. Detecting heart defects before they cause irreversible damage is key to implementing effective treatment strategies. In developed nations, advancements in prenatal screening and neonatal care allow for the identification and management of CHD shortly after birth, often before symptoms arise. Awareness and education about the symptoms and potential risks of CHD can empower parents to seek prompt medical advice, which is crucial for early intervention.

Symptoms and Signs of CHD

Symptoms of congenital heart disease in infants and children can vary but commonly include rapid breathing, a blue tinge to the skin, especially lips and nails (cyanosis), fatigue during feeding, and poor weight gain. Older children might experience shortness of breath during activity, dizziness, and episodes of fainting. Recognizing these signs can prompt earlier healthcare consultations, leading to timely and life-saving treatments.

Read More: Coping Strategies for Parents and Caregivers of Children with Congenital Heart Disease

Treatment Options and Outcomes

For many children with CHD, surgical intervention remains a necessity. Modern surgical techniques and interventional procedures can correct or significantly improve most heart defects, thereby restoring normal heart function. The type of treatment is determined based on the severity and nature of the defect. Mild conditions like small septal defects may resolve on their own or require minimal intervention, whereas more severe forms like underdeveloped heart structures or valve disorders necessitate complex surgical corrections. Continued care from pediatric cardiologists and specialized heart centers remains integral to managing the condition over a lifetime.

Congenital Heart Treatment at Kokilaben Dhirubhai Ambani Hospital

At the Children’s Heart Centre, we are committed to pioneering advancements in pediatric and congenital heart care. Our facility offers the best paediatric heart care in India where cutting-edge technology meets compassionate care. With state-of-the-art Heart Lung Machines, ECMO for critical care, and precise 3D Echo diagnostics, our dedicated team works tirelessly to ensure the best outcomes for our patients.

Supported by our expertly trained staff including Pediatric Perfusionists, Nurses, Social Workers, and Counsellors, our highly experienced cardiologists offer a comprehensive approach to treating all forms of heart ailments in children and complex congenital heart defects in adults. Our doctors, available around the clock, are renowned specialists who provide close monitoring and exceptional care. Our Children’s Heart Centre, one of the best in Western India offers comprehensive care and hope to families navigating the challenges of CHD. Please find below our website for more details: https://www.kokilabenhospital.com/departments/centresofexcellence/childrensheart_hospital_in_mumbai/congenitalheartdisease.html

Heart disease has emerged as a major cause of mortality in India, driven by factors such as urbanization, lifestyle shifts, and a growing presence of risk elements like high blood pressure, diabetes, obesity, and smoking. Maintaining a healthy heart is pivotal to overall well-being and longevity. A strong heart ensures efficient circulation, supplying vital organs with necessary nutrients and oxygen while removing waste products. The benefits of a healthy heart extend beyond mere physical health, influencing emotional and mental wellness. Engaging in heart-focused exercises not only strengthens this vital organ but also enhances your quality of life by reducing the risk of cardiovascular diseases.

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Benefits of Heart Exercise

Exercise is a cornerstone of heart health. It strengthens the heart muscle, helps control weight, and reduces artery damage caused by high cholesterol, high blood sugar, and high blood pressure. Regular physical activity is proven to lower the risk of heart attacks and strokes. Importantly, it helps manage and prevent conditions like type 2 diabetes by improving blood glucose levels. Exercise also contributes to a healthier blood pressure and heart rate due to improved heart and lung fitness.

Best Exercises to Improve Heart Health

To achieve a well-rounded fitness regimen, incorporating various types of exercises is crucial. Here are the most effective activities to boost heart health:

• Aerobic Exercise:
  • What it Does: Enhances circulation, leading to lower heart rate and blood pressure. It increases overall aerobic fitness and cardiac output.
  • Examples: Brisk walking, running, cycling, swimming, and tennis are excellent aerobic activities. They are particularly effective at elevating heart rate and improving cardiovascular endurance.
• Resistance Training:
  • What it Does: This type of exercise impacts body composition significantly. It aids in fat reduction and muscle mass building, which is beneficial for those with cardiovascular risk factors.
  • Examples: Free weights, weight machines, resistance bands, and body-resistance exercises like push-ups and squats. Combining aerobic and resistance training is shown to improve both HDL (good) and LDL (bad) cholesterol levels.
• Flexibility and Balance Exercises:
  • What it Does: While not directly impacting heart health, flexibility exercises support musculoskeletal health, allowing more effective performance of aerobic and strength exercises.
  • Examples: Yoga, pilates and tai chi enhance flexibility, balance, and stability, preventing injuries and enabling continued physical activity.

Incorporating Exercise into Your Routine

To maximize heart health benefits, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, supplemented by two days of strength training. For those new to exercise or with existing health conditions, consulting a cardiologist to tailor an exercise program is advisable.

Heart rate monitoring during exercise can guide intensity for optimal benefits. If concerns about heart health arise, consider seeing a cardiologist to address specific issues and tailor your exercise plan accordingly.

Regular exercise is an undeniable ally in the fight against heart disease. By incorporating a mix of aerobic, strength, and flexibility exercises, you not only improve your cardiovascular health but also enhance overall physical and mental well-being. Start with manageable steps and gradually increase the intensity and variety of your workouts to keep your heart in top condition.

Cardiac Care at Kokilaben Dhirubhai Ambani Hospital

Do you or someone you know need some assistance for cardiac care?  Reach out to our Centre for Cardiac Sciences, dedicated to providing comprehensive management of heart diseases. With a focus on early detection and management of cardiac risk factors, our specialists offer a range of preventive services, advanced diagnostic tests, and personalized treatment plans. The Centre for Cardiac Sciences is equipped with cutting-edge technology, world-class infrastructure, and a highly skilled team of cardiologists to provide cardiac care across age groups. Please find below our website link for more details: https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_cardiacsciences.html