Cardiovascular disease, including Heart disease and Stroke is the world's leading causes of death, so this Heart day let’s take a pledge to keep our hearts hail and healthy. Eighty per cent of premature deaths from heart disease and stroke could be avoided by controlling risk factors such as physical inactivity, tobacco use, and unhealthy diet. World Heart Day aims to drive action to educate people about focusing on changing their day-to-day activities and adopting healthy-heart habits.

Being physically active is a major step toward good heart health. It’s one of the most effective tools for strengthening the heart muscle, keeping our weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.

Some Healthy heart tips to try today: 
1. Get active each week: A healthy heart is one that gets exercised. Physical activity is essential to heart health. Walk or run, play sports or swim, make sure to build enough active minutes into a week.

2. Enjoy healthy fats, avoid unhealthy ones: Good fats from vegetables, nuts, seeds and fish can reduce the risk of heart disease, lower bad cholesterol and increase good cholesterol. Some fats, such as omega-3 fats, can even help heart muscles beat in a steady rhythm.

3. Don’t smoke and avoid second-hand smoke: Smoking is a major cause of coronary heart disease, which can lead to heart attacks. Smoking leads to a build-up of fatty substances in the arteries, which is a chief contributor to deaths from smoking. Second-hand smoke is also linked to 
cardiovascular disease.

4. Shed excess weight: Excess weight is an enemy to our heart’s health—bringing with it a slew of health risks. Excess belly fat correlates with higher blood pressure and cholesterol levels, two key risks to the health of our heart.

5. Eat cholesterol-friendly foods: Limit the amount of foods that contain saturated fats, which can increase the cholesterol. These include butter, lard, fatty meats and full-fat dairy products. Instead, support the diet with foods that can naturally lower the cholesterol.

6. Good sleep the key ingredient: Sleep is an often overlooked key to a healthy heart. Regardless of age, weight or smoking habits, people who are sleep deprived are at a higher risk for cardiovascular disease. Sleep is a necessity to our overall health, and not getting enough can hurt our health, especially for our heart.

7. Aromatherapy can stifle stress and help our heart: The effects of stress manifest throughout the body, affecting blood pressure and cholesterol levels. It can also encourage unhealthy coping habits, such as drinking and smoking, which can further damage the heart. Managing stress in a healthy way can protect our heart.

Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians and nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website or call our Consultant: Mb: 9899700187