• Prajwala Darog

4 Habits For A Healthy Heart

World Heart Day is celebrated every year on the 29th of September. The goal of this is to get people to become more aware of their Heart Health and make appropriate changes to their lifestyle to avoid cardiovascular diseases like stroke, heart attacks etc.

Research shows that on an average, more than 17 million people die from heart-related illnesses every year. The good thing is that most heart diseases can be prevented by making appropriate lifestyle changes. There are a lot of simple changes we can make in our everyday lives that can help improve our chances of living a long, healthy and happy life.

Here are 4 habits for improving your heart health naturally:


We all know that eating right is extremely important to prevent diseases. Limit your intake of processed food that are filled with harmful chemicals and preservatives that can damage your heart. Stick to foods that are real and wholesome and that nourish your body. Below are some foods that are great for your heart:

  • Green, leafy vegetables: Green, leafy vegetables like Spinach, kale, Swiss chard, fenugreek greens, micro greens etc are loaded with antioxidants, minerals and vitamins like Vitamin K , that help protect your arteries and promote proper blood clotting.

  • Healthy fats: Healthy fats from sources like Avocados, Walnuts, Flax seeds, Salmon etc. have been linked to lower cholesterol levels and reduce the risk of heart disease.

  • Garlic: Studies have shown that consuming garlic on a regular basis may help in reducing blood pressure of patients with hypertension.

  • Herbs & Spices: According to Penn State nutritionists, Herbs and spices are rich in antioxidants, which may help improve triglyceride concentrations and other blood lipids.

If you are looking for recipe ideas and meal inspiration, feel free to check out the recipe section of the blog.


Studies have shown that 'Sitting is the new smoking'. Staying seated for long periods of time is bad for health, no matter how much exercise you do. With most of us are working from home, thanks to COVID 19, sitting and working has become the 'new normal'. Sedentary lifestyle may increase your risk for type 2 diabetes and heart diseases. Here are few tips to help you move throughout the day:

  • Exercise

  • Take the stairs whenever possible

  • Set a reminder on your phone to get up and walk around for 5 minutes.

  • Got kids at home? Take a break from your screen and chase them around. This will not just help you move, but will get your heart rate up!

If you are looking for easy home exercise videos, check out my playlist on Youtube


We live in a world where stress has become an everyday thing. Every day we are surrounded by external stressors that may cause an impact on our heart health. Studies have shown that high levels of cortisol from long term stress can increase cholesterol, triglyceride and blood pressure levels.

While stress is inevitable, there are few things we can do to help our body cope with it better:

  • Take a break and step outside for a walk. Nature can have amazing therapeutic effects on the heart and brain.

  • Exercise : Even 10 minute workout can help release feel-good happy hormones like endorphins.

  • BREATHE - A powerful, free of cost tool that's our body's natural way to relieve stress. Just take few deep, calming breaths to feel instantly refreshed and recharged.


According to Dr. David R. Hamilton, Kindness helps lower blood pressure by creating emotional warmth, which releases the hormone, Oxytocin. This hormone can dilate the blood vessels and thereby reduce blood pressure.

I hope inculcating some of these habits can help you improve not just your heart health but your overall health and well-being. If you need help in making lifestyle changes to improve your health, feel free to contact me.

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#hearthealth #tips #wellness #livingwell

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