Walk 7,000-10,000 steps daily

Regular physical activity offers clear benefits for heart health. High-intensity gym workouts are not essential; daily walking can also have a positive impact. This habit helps lower blood pressure, maintain stable blood sugar, and improve blood circulation. Individuals should aim to walk for about 30 minutes daily.

Include protein in breakfast

Consuming sugary foods in the morning only provides a short-term energy boost. For most healthy adults, a breakfast providing 25-30 g of protein helps stabilize blood sugar, extend satiety, and reduce snacking. However, the appropriate quantity depends on age, physical condition, and health status. Protein remains essential for maintaining lean muscle mass, with popular breakfast choices including: eggs, yogurt, and protein smoothies.

Supplement magnesium and vitamin K2

Magnesium plays a crucial role in regulating heart rate and helps blood vessels dilate more flexibly. Vitamin K2 supports calcium transport into bones, limiting deposition in arterial walls, reducing the risk of atherosclerosis. Deficiencies in these two micronutrients are common but often overlooked.

Limit processed foods

Packaged cookies, potato chips, and fast food often contain unhealthy fats, salt, and hidden sugars. Regular consumption of these foods increases oxidative stress and promotes plaque formation, harming heart health.

Avoid electronic devices for 30-60 minutes after waking

Checking your phone immediately after waking can rapidly increase cortisol, a stress-related hormone. Prolonged stress is a risk factor for heart disease. Instead, a morning walk or light jog helps control blood pressure and increase blood flow. Start the day with a glass of warm water, possibly with lemon or honey, to rehydrate after sleep.

Morning sun exposure

Morning sunlight is beneficial for mood, regulates the biological clock, and stabilizes hormones, improving sleep quality. When skin is exposed to sunlight, the body synthesizes vitamin D, a nutrient involved in regulating blood pressure, reducing inflammation, improving vascular function and heart contractility, and reducing the risk of coronary artery disease, heart failure, and stroke.

Monitor blood pressure and heart rate

Blood pressure is an important indicator of heart health. Chronically high blood pressure increases pressure on the heart and arterial walls, making blood vessels prone to atherosclerosis, narrowing, or damage, affecting the heart and brain. Monitoring heart rate changes reflects the nervous system's balance and stress levels.

Practice nasal breathing while walking

Nasal breathing, especially during light activities like walking, increases nitric oxide production, a substance that dilates blood vessels and supports circulation. This breathing method activates the parasympathetic nervous system, improving heart and respiratory function.

Le Nguyen (According to The Times of India)