5 Expert-Backed Habits to Protect Your Heart Health at Any Age

In the past, people used to believe that heart attacks are a matter of concern only for the elderly. However, in today’s world, due to multiple reasons including unhealthy food habits, chronic stress, lack of physical activity and conditions that go undiscovered, young individuals are also being struck by this problem. Nevertheless, there are certain precautions and habits, suggested by experts, that we can adopt for the healthy functioning of our hearts. In fact, heart health is something that we cannot ignore as our our entire life depends on this beautiful organ. Let’s explore these habits.

First things first, the habit of smoking is one of the worst enemies of the heart. Let’s understand what happens when we smoke, scientifically. Chemicals that are present in tobacco will enter our blood vessels. This will result in the reduction of oxygen levels in our body, thereby increasing heart rate and blood pressure. Now, what happens to the heart? The poor organ has to work extra hard to supply oxygen to the brain and the entire system.

But the good news is that your body will start recovering in a day since you quit. Indeed, after a year, the probability of developing heart disease will go down to half compared to a smoker.


Physical exercise provides oxygen and increases blood flow to all areas of our body. This will result in lowering the risks for not only heart disease, but also high cholesterol, blood pressure and type 2 diabetes. Above all, the ‘high’ and happiness that you receive as a result of exercise is unmatched and why miss out on that?


A balanced heart-healthy diet provides you the same benefits gifted by a good workout session. Create an eating plan by including enough vegetables, fruits, fish, lean meats, whole grains, healthy fats like olive oil and avocado, beans and other legumes. Along with following this diet, remember to avoid sweetened beverages, high-sodium meals, processed and junk food items. If you have the habit of drinking alcohol, take it in moderation or in very less amounts. It is best to avoid the habit entirely.


Studies show that the individuals who sleep less than the required number of hours are at a higher risk of becoming obese, getting heart attack, diabetes and even depression. Experts recommend that most adults require somewhere between 7-8 hours of sleep. Avoid digital gadgets 1-2 hours before sleep. Keep your bedroom dark and maintain a particular timing for going to bed and waking up. Your heart will thank you later.


Chronic stress will consistently increase our blood pressure, thereby making us prone to develop heart disease. Moreover, some of us try to escape stress and anxiety through unhealthy methods such as overeating, smoking or drinking. Stress and anxiety are bound to happen. They are also part of life. Hence, let’s embrace healthy ways of coping with them. Some of the great examples of the healthy methods of stress management include yoga, meditation, Tai Chi, stretching, physical activity or even talking openly to a close friend.

If you are in your 40s or 50s, along with following these habits, try to maintain a yearly heart checkup routine too. Your heart is the organ that works very hard, every moment of your life. Its only aim is to keep you healthy. Let’s take great care of this most wonderful organ from today onwards.

Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!

Frequently Asked Questions (FAQs)

1. What heals the heart naturally?
   Balance calorie intake with physical activity and a heart-healthy diet can heal the heart naturally.
2. What damages the heart the most?
   Smoking, physical inactivity, unhealthy diet and stress damages the heart the most.
3. What drink cleans the heart?
   Water is essential for heart health. Also drink beetroot juice and green tea for a healthy heart.