Lifestyle Changes for a Healthy Heart – Expert Advice from a Cardiologist

Heart disease remains one of the leading causes of illness worldwide, yet many cardiac conditions are preventable with the right lifestyle choices. Your daily habits—what you eat, how active you are, how you manage stress—play a powerful role in keeping your heart healthy. According to Dr Manish Mittal, adopting heart-smart routines early can significantly reduce the risk of heart attacks, high blood pressure, and other cardiovascular problems.

At Nivok Superspeciality Hospital, patients receive expert guidance that focuses not just on treatment, but also on long-term prevention and heart wellness.

Why Lifestyle Matters for Heart Health

Your heart works tirelessly, pumping blood throughout your body every minute. Unhealthy habits such as poor diet, lack of exercise, smoking, and chronic stress gradually strain the heart and blood vessels. Over time, this can lead to conditions like hypertension, blocked arteries, and heart failure. The good news is that even small, consistent lifestyle changes can make a big difference.

Key Lifestyle Changes for a Healthy Heart

1. Adopt a Heart-Healthy Diet

A balanced diet is the foundation of good heart health. Focus on:

● Fresh fruits and vegetables

● Whole grains

● Lean proteins like fish and legumes

● Healthy fats from nuts, seeds, and olive oil

Limit salt, sugar, fried foods, and processed snacks, as they contribute to high blood pressure and cholesterol levels.

2. Stay Physically Active

Regular exercise strengthens the heart muscle and improves blood circulation. Aim for at least 30 minutes of moderate activity—such as brisk walking, cycling, or swimming—on most days of the week. Physical activity also helps control weight and manage stress.

3. Maintain a Healthy Weight

Excess body weight puts additional strain on the heart and increases the risk of diabetes and high blood pressure. Gradual weight loss through a balanced diet and regular exercise can significantly improve heart function.

4. Quit Smoking and Limit Alcohol

Smoking damages blood vessels and greatly increases the risk of heart disease. Quitting smoking is one of the most powerful steps you can take for your heart. Alcohol should be consumed in moderation, as excess intake can raise blood pressure and weaken the heart muscle.

5. Manage Stress Effectively

Chronic stress triggers the release of hormones that increase heart rate and blood pressure. Techniques such as yoga, meditation, deep breathing, and spending quality time with loved ones can help manage stress and protect heart health.

6. Prioritise Quality Sleep

Poor sleep is linked to high blood pressure, obesity, and heart disease. Aim for 7–8 hours of quality sleep each night to allow your body and heart to recover.

7. Regular Heart Check-ups

Even if you feel healthy, regular heart check-ups are essential—especially if you have a family history of heart disease. At Nivok Superspeciality Hospital, Dr Manish Mittal emphasises early screening and preventive cardiology to detect risks before they turn into serious problems.

Final Thoughts

A healthy heart is built through daily choices, not overnight fixes. By eating right, staying active, managing stress, and seeking regular medical guidance, you can significantly reduce your risk of heart disease and enjoy a better quality of life.

For personalised heart care and expert advice, consult Dr Manish Mittal at Nivok Superspeciality Hospital. With the right lifestyle changes and professional support, a strong and healthy heart is well within reach.