World Heart Day 2025
Your Heart: A Lifelong Beat

Your heart is about the size of your fist, yet it’s the strongest muscle in your body. It works tirelessly, beating around 100,000 times a day, and it starts pumping blood as early as three weeks in the womb!

Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups around the world.

One person dies every 34 seconds from cardiovascular disease (Heart disease).

Several other medical conditions and lifestyle choices can put people at a higher risk for heart disease, including diabetes, obesity, unhealthy diet, physical activity, and excessive alcohol use.

But here’s the good news: you can take control.

Here are 7 Ways to Keep Your Heart Beating Strong:

1. Exercise Regularly: 

• Aim for 30 minutes daily.
• Walk, dance, stretch, or take the stairs; every step strengthens your heart.

2. Eat a Balanced Diet:

• Fill half of your plate with fruits and veggies.
• Choose whole grains like oats, millet, and brown rice.
• Include lean proteins such as beans, fish, and skinless chicken.
• Add healthy fats like olive oil, avocado, and nuts.
• Limit your intake of alcohol, sugar, salt, and processed foods.

3. Get Regular Checkups:

• Monitor blood pressure, cholesterol, and blood sugar.
• Especially if you are over 18 years or have risk factors.
• Early detection leads to better outcomes. heart-care

4. Stay Hydrated:

• Drink 6–8 glasses of water daily.
• Taking water-rich foods (cucumber, watermelon) counts too.
• Water is a great alternative.

5. Sleep Well:

• Aim for 7–9 hours of sleep every night.
• Quality sleep repairs blood vessels and balances stress hormones.
• Poor sleep increases heart disease risk.

6. Quit Smoking:

• It is the best choice for your heart health.
• Quitting improves circulation and lowers heart attack risk.
• Seek support if you need help. counseling-services

7. Manage Stress:

• Practice deep breathing, meditation, or journaling.
• Explore hobbies like gardening, painting, or music.
• Positive habits protect your heart and mind.

In conclusion, take a moment today and ask yourself: “Am I caring for my heart?” Whether it’s booking a checkup, swapping soda for water, or taking a short walk with a friend, every small step counts.

Your heart works for you every second. Today, let’s return the favour.

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Disclaimer: Kindly note that, as much as we ensure we provide sound information or advice, the information or advice given here is not intended to replace your doctor’s advice.