The Road to Heart Health: Avoid These 6 Habits for a Stronger Heart — Aditi Jagtap Pune

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THE ROaD TO HEaRT HEaLTH AvOID THESE 6 HaBITS
FOR a STRONGER HEaRT ADITI JaGTaP PUNE
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We all know air is essential for life and in
humans, it runs in every cell of our body but
how does reach there? The heart. Our heart pumps
oxygen throughout the body through jerk motions
we call a heartbeat. This is why maintaining a
healthy heart is important and crucial to not
burden it with unnecessary fat. The heart plays
a vital role in pumping oxygen-rich blood to
every part of the body, ensuring the proper
functioning of organs and tissues. A healthy
heart is associated with a reduced risk of
cardiovascular diseases, such as heart attacks
and strokes. By prioritizing heart health,
people can enjoy a higher quality of life and
prevent potential health complications.
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Factors Influencing Heart Health
There are several factors that can influence your
heart health such as your lifestyle, genetics,
and any related medical conditions. By
lifestyle, we mean any bad habits your parents
warned you about such as smoking, not
exercising, poor diet, drinking alcohol, too
much stress, lack of sleep, and even cracking
your fingers (not really, thats a myth).
Additionally, family history, age, and certain
medical conditions like hypertension and
diabetes can increase the risk of heart issues.
It is important to be aware of these factors and
take proactive steps to mitigate risks and
promote heart wellness.
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Habit 1 Smoking and Its Impact on Heart Health
Smoking is a habit that poses a grave threat to
heart health. According to Dr. Ranjit Jagtap,
the harmful chemicals present in cigarettes can
damage the blood vessels, leading to the
accumulation of fatty deposits and the narrowing
of arteries. This condition, known as
atherosclerosis, reduces blood flow to the heart
and increases the risk of heart attacks. Smoking
also raises blood pressure, damages the lining
of blood vessels, and promotes the formation of
blood clots, further contributing to heart
disease. Quitting smoking is one of the most
significant steps one can take to improve heart
health and overall well-being.
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Habit 2 Sedentary Lifestyle and Its Effects on
the Heart
Leading a sedentary lifestyle, characterized by a
lack of physical activity, is detrimental to
heart health. Physical inactivity contributes to
weight gain, high blood pressure, and abnormal
cholesterol levels, all of which increase the
risk of heart disease. When we are inactive, our
heart and blood vessels do not receive the
exercise they need to stay strong and efficient.
Regular physical activity, on the other hand,
helps to lower blood pressure, improve
circulation, strengthen the heart muscle, and
enhance overall cardiovascular health. Incorporat
ing Physical Activity for a Stronger
Heart Including regular physical activity in
daily life is crucial for a stronger heart. Aditi
Jagtap Pune of Ram Mangal Heart Foundation
recommends Aiming for at least 150 minutes of
moderate-intensity aerobic exercise, such as
brisk walking, cycling, or swimming, per
week. Including strength training exercises to
build muscle and boost metabolism.
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Habit 3 Unhealthy Diet and its Role in Heart
Health
Maintaining a healthy diet is essential for good
heart health. A poor diet high in saturated and
trans fats, cholesterol, sodium, and added
sugars can contribute to obesity, high blood
pressure, and high cholesterol levels. These
factors increase the risk of heart disease, heart
attacks, and strokes. On the other hand, a
balanced diet rich in fruits, vegetables, whole
grains, lean proteins, and healthy fats provides
essential nutrients, antioxidants, and fiber that
promote heart health and help maintain a
healthy weight.
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Habit 4 Excessive Alcohol Consumption and Heart
Health
Dr. Ranjit Japtap Daughter emphasizes that
excessive alcohol consumption can have
catastrophic effects on your heart health. While
moderate alcohol consumption may have some
potential benefits for the heart, such as
increasing HDL (good) cholesterol, excessive
drinking can lead to high blood pressure,
irregular heart rhythm, weakened heart muscle,
and increased risk of heart failure.
Additionally, alcohol is high in calories and
can contribute to weight gain and obesity, which
are risk factors for heart disease. It is
important to understand the recommended limits
for alcohol consumption and exercise moderation
for the sake of heart health.
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Habit 5 Chronic Stress and Its Influence on the
Heart
Chronic stress can significantly impact heart
health and increase the risk of heart
disease. When stress becomes chronic, the body
releases stress hormones like cortisol and
adrenaline, which can elevate blood pressure,
increase heart rate, and contribute to
inflammation. Over time, these effects can
damage the arteries and lead to the development
of cardiovascular conditions. Managing stress
effectively is essential for maintaining a
healthy heart.
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Managing Stress for a Healthier Heart

• Implementing stress management techniques can
  positively influence heart health. Aditi Jagtap
  pune recommends
• Exploring relaxation techniques such as deep
  breathing exercises, meditation, or yoga to
  reduce stress levels
• Engaging in regular physical activity can also
  help reduce stress.
• Confiding in a trusted friend or therapist,
  practicing self-care, and maintaining a healthy
  work-life balance, can further contribute to a
  healthier heart.
• By actively controlling stress, you can protect
  your heart and better your overall quality of
  life.

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Thank you!