Heart diseases are a relatively common cause of death that affect both men and women. With the risk of developing heart failure, irregular heartbeat, and stroke increases with age, it's important to know the steps you can take to improve the overall health of your heart. Here are some tips for good heart you may want to follow:

How to keep your heart healthy and strong?

Tips to improve heart health are as follows-

a) Reduce alcohol intake and Quit Smoking:

Alcohol is widely known to be an unhealthful beverage that affects our health adversely. Even moderate drinking can cause damage to the heart, liver, and brain. Quitting alcohol if you are over the age of 65 must be considered, but those younger than 65 should not drink more than two drinks per night. Drinking more than two drinks per day may increase the risk of heart disease significantly. Quitting smoking or chewing tobacco can help you to live a longer and healthier life.

b) Exercise for at least 30 mins every day:

As little as 30 minutes per day can help you to improve the health of your heart. If you have been exercising at a high-intensity level, it is recommended that you tone down the intensity level as per your convenience. Exercise is effective in preventing coronary artery disease by getting blood pumping through the blood vessels and lowering blood fats.

Also, expert cardiologists recommend at least 30 minutes of exercise every day to lower high blood pressure, reduce bad cholesterol levels and boost good cholesterol levels, which can help you minimize issues such as stroke, heart failure, and premature aging of the arteries.

c) Incorporate more fruits and veggies into your diet:

In addition to relieving other health issues, a healthy lifestyle can do wonders for your heart. Maintaining a healthy weight by following a diet that consists of fruits and vegetables can improve your cardiac functions.

d) Limit your salt intake:

Limited Sodium intake will be beneficial for your body. Too much sodium in your diet can raise your blood pressure level and put you at risk for multiple heart diseases. Also, include potassium-rich food into your diet.

The human body needs potassium to balance the effects of salt. Potassium can help keep you from developing high blood pressure and minimizes the risk of a heart attack or stroke. Bananas, apricots, potatoes, grapes, spinach, and tomatoes are some examples of potassium-rich food.

e) Regularly check your health vitals (cholesterol levels, BP, etc):

To keep your heart healthy, you should be checking and monitoring your blood pressure, cholesterol, and other health-related blood vitals regularly.

f) Enjoy a stress-free life:

Don't forget that mental health is the most important to keep your heart healthy. Hence it is vital to avoid stress in your daily life. Try daily meditation to help calm your mind.

Types of Food to keep heart healthy

a) Leafy vegetable:

Examples include spinach, collard greens, kale, and turnip greens. Salt-free cooked beans are a great source of potassium [some examples are pinto beans, kidney beans, refried beans, and lima beans].

b) Fatty fish and fish oil:

Fatty fish and fish oil are rich in omega-3 fatty acids. Omega-3s can lower blood pressure and triglycerides, which are a type of fat that is found in your blood. Many other types of food containing omega-3s, include walnuts, flaxseed, soybeans and soybean oil, and some portions of margarine. Choose regular food over margarine because you get a better dose of omega-3s from regular food.

c) Dark chocolate:

Yes you heard it right. When consumed in moderation, Dark Chocolate can improve your cholesterol levels and lower the risk of heart problems. Moderation means eating no more than 50 grams (1 and 3/4 ounces) a day. Chocolate contains flavonoids that have strong antioxidant effects, helping to lower your blood pressure and improve how well your arteries work.

d) Nuts:

Nuts are one of the healthiest snack food options on the planet as they contain antioxidants as well as other healthy nutrients. They are also typically high in fiber, which may help you feel fuller and lead to better weight control.

e) Whole grains:

Whole grains are a boon for your heart health because they contain fiber and nutrients that can lower your cholesterol level. Whole grains include brown rice, oats, popcorn, and wheat germ.

f) Olive oil:

It contains a class of nutrients called monounsaturated fatty acids, which can lower your cholesterol level. Monounsaturated fats also keep blood vessels healthy and help lower blood pressure. Olive oil can lower your risk of developing heart disease by lowering bad cholesterol and increasing good cholesterol. It also lowers the risk of blood clots and strokes.

g) Garlic:

Garlic contains a chemical called allicin, which has been shown to lower triglyceride levels, the fats that circulate in your blood which can lead to plaque buildup in your arteries. For reaping benefits of garlic, you can try out Bakson Garlic capsules as they have antiseptic and antibacterial properties and help against high cholesterol and hypertension.


Potatoes, tomatoes, and bananas are good sources of potassium to keep your heart healthy this season. Many other fruits and vegetables should also be included in your diet so that your body receives the nutrition it deserves.

You can also consume eggs which are a good source of protein and choline, which helps lower your cholesterol levels. A balanced diet, a healthy lifestyle and following the above tips to improve heart health can go a long way to improve the overall health of your heart. You can check out the Bakson Nutritional supplements containing all sorts of products to keep your body healthy.