RML Hospital surgeon shares 5 most essential things that indicate towards a healthy heart
According to the World Health Organization, cardiovascular diseases remain the leading cause of death globally, accounting for nearly one-third of all deaths. In India, heart ailments are increasingly affecting people in their 30s and 40s, a reminder that prevention must start early. Recently, in the Total Health Podcast with DD news, Cardiovascular surgeon at RML hospital, Dr. Vijay Grover, shared 5 essential things that can help keep the heart healthy. Dr. Grover emphasizes every beat counts, and by paying attention to simple controllable factors, we can protect and strengthen our heart for the longer run.
5 most essential things that indicate a healthy heart
1. Aim for 130 to 150 minutes of weekly exerciseDr. Vijay Grover emphasizes that regular physical activity is one of the strongest pillars of heart health. He recommends making exercise a part of everyday life rather than treating it as an occasional task. According to him, a minimum of 130 to 150 minutes of moderate-intensity exercise per week can significantly improve cardiovascular function. Dr. Grover also advises combining aerobic exercises with cardiac training. Studies show that mixing both types of exercise helps regulate cholesterol levels, enhances insulin sensitivity, and keeps blood pressure in check, all key factors in maintaining a strong, healthy heart.2. Maintain blood pressure in the healthy range: 120/80According to cardiovascular surgeon Dr. Vijay Grover, maintaining a healthy blood pressure is one of the most crucial factors in keeping the heart strong. Medical research supports this. The American Heart Association (AHA) defines normal blood pressure as around 120/80 mmHg. Readings between 120–129 systolic and below 80 diastolic are considered “elevated,” while anything above 130/80 mmHg indicates hypertension. According to a 2021 study published in The Lancet, even slight increases above this range can significantly raise cardiovascular risk over time.
3. Manage stress with meditationDr. Vijay Grover signals stress management as an important factor to maintain heart health. He recommends meditation and yoga to calm and mind and reduce stress activities. A study published in the Journal of the American Heart Association found that regular meditation can reduce the risk of heart disease by lowering blood pressure, improving sleep quality, and decreasing anxiety levels.Studies have shown that even 10–20 minutes of daily meditation has been shown to improve overall heart rhythm and emotional well-being.4. Maintain healthy blood sugar levelsRegulating blood sugar levels is crucial, asserts Dr. Grover. He recommends keeping fasting sugar below 100 mg/dL and HbA1c under 5% for heart’s long-term health.As per studies, people with diabetes are more likely to develop heart disease than those without it. Studies depict that even mildly elevated glucose levels, often seen in prediabetes, can impair endothelial function, the inner lining of blood vessels that controls blood flow and pressure.
5. Aim for cholesterol levels under 70 Dr. Vijay Grover emphasizes that one of the most important markers of heart health is maintaining low levels of LDL cholesterol, often called the “bad” cholesterol.LDL (low-density lipoprotein) is responsible for carrying cholesterol to the arteries, where it can accumulate and form plaques, narrowing blood vessels and increasing the risk of heart attack and stroke.A 2022 study found that every 38 mg/dL (1 mmol/L) reduction in LDL lowers the risk of major vascular events by about 20%.Disclaimer: It is important to note that maintaining these five factors can significantly lower the risk of heart disease, but they DO NOT guarantee complete protection against heart problems. Genetics, age, and underlying medical conditions can also play a role.
