Heart health: 7 small changes in your habits to protect against heart disease |

The heart is a hard-working organ that never rests, so it only makes sense to treat it with a little extra care. According to data from World Health Organization, Cardiovascular disease (CVD) is the leading cause of death worldwide, killing an estimated 17.9 million people each year.
Heart-healthy advice like reducing your salt intake and increasing your physical activity may sound familiar, but there are other small but powerful changes that are unique and easy to make. there is. Below are 7 habits that help protect our hearts from harm.

A tall glass of ice-cold lemon water and a pinch of black salt against a lush green background.

Vitamin C dissolved in water

Drinking a glass of warm lemon water in the morning not only promotes hydration but also balances your body's pH levels. Lemons are rich in vitamin C, which reduces inflammation in blood vessels. This simple ritual also supports digestion and indirectly reduces stress on the heart.

Stop and laugh every day

Did you know that laughter is literally good for your heart? Laughter triggers the release of endorphins, reduces stress hormones, and improves blood vessel function. Whether it's a funny video, a friend's joke, or a comedy show, taking time to laugh can do wonders for your health. heart health.

(Photo courtesy of Pexels)

Replace screen scrolling with walking

Many of us are in the habit of endlessly scrolling through our phones before bed or after meals, but replacing that time with a short walk can have major heart benefits. A brisk walk for 10 minutes after a meal lowers blood sugar levels, improves blood circulation, and reduces stress on the cardiovascular system.

Let's practice deep breathing for 1 minute.

Stress is one of the biggest enemies of a healthy heart. Practicing deep breathing for just one minute every few hours can slow your heart rate, lower your blood pressure, and calm your mind. Inhale deeply for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. This is a mini-reset for your heart.

Snack on nuts instead of chips

It's tempting to reach for chips at snack time, but nuts like almonds, walnuts, and pistachios are a much better option. It's rich in healthy fats, fiber, and magnesium, which lowers bad cholesterol and improves heart health. Plus, it's crunchy, delicious, and satisfying!

Replace late night coffee with herbal tea

Drinking coffee late at night may help you wake up, but it can increase your heart rate, disrupt your sleep, and harm your heart. Instead, try calming herbal teas like chamomile, peppermint, or hibiscus. Not only are these teas relaxing, they also contain antioxidants that promote heart health.

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keep a gratitude diary

Your mental health is closely related to your heart health. Keeping a gratitude journal in which you write down three things you're grateful for each day can lower your stress levels and improve your overall mood. A happy mind leads to a healthier mind. Let gratitude be your guide.

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