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Always remember to ask yourself five key questions as part of the "Healthy Heart Cycle" (HH cycle). These questions seem as a simple yet effective reminder to stay committed to maintaining a healthy heart:
Are you choosing to eat healthier, heart healthy food today?
Have you done your aerobic exercises today?
Are you finding healthy ways to manage your stress or anxiety today?
Do you monitor your heart health regular basis every six months (Depend your age and health condition)?
Are you maintaining all the steps regularly?
If all questions have an answer "yes", then you are maintaining the HH cycle perfectly.
If you answered "No" to any of the questions above, the HH cycle is not completed perfectly. Then, you have to go back to that question which one you answered " No" and manage that process again in order to complete the cycle every day.
Eat Good Foods: Good Foods means the foods which are great for your heart. These are vegetables, fruits, whole grains, fat free or low-fat dairy, protein rich foods, fish, sea food, lean meats, egg's whites, nut and soy products, legumes, oils and foods high with monounsaturated and polyunsaturated fats etc... You have to limit some foods like sodium (salt), saturated fat, added sugar, and alcohol. Understanding nutrition labels can help you choose healthier foods. Also, you can follow "DASH" (Dietary Approaches to Stop Hypertension) eating plan ( https://www.nhlbi.nih.gov/) as it has been proven to lower high blood pressure and bad LDL cholesterol in the blood, which is good for your heart.
Aerobic exercises: Only aerobic exercises are good for the heart. The heart gets more oxygen when someone does these kinds of exercises, and helps Cholesterol and fat substances in heart arteries to be moved to the liver, which is then removed from the body. These include running, jump roping, swimming, biking, and walking etc. Everyone needs to do aerobic exercises for at least 40 to 45 minutes in a day, five to six days in a week, which will help to make a healthy heart. Running is the most beneficial than jogging and walking, (see RTV section).
Mental piece/stress-free life: A stressful or unhappy mind can directly harm the heart, often leading to irregular heartbeats. Prolonged stress can contribute to high blood pressure, which in turn increases the risk of heart damage and kidney failure. To maintain a healthy heart, it is essential to cultivate a peaceful, stress-free lifestyle. Practices such as regular physical exercise, yoga, meditation, or spiritual activities can help promote inner peace and reduce stress, supporting overall heart health.
Monitoring the heart: We often remain unaware of our heart's condition or potential blockages until specific tests are conducted, such as a lipid panel (blood tests) or imaging tests, like a CT coronary angiogram, ECG, or calcium score test. Regular monitoring of heart health is crucial and should be done every six months or at intervals recommended by a healthcare provider, based on age and overall health. Key blood markers, such as LDL (bad cholesterol), HDL (good cholesterol), and triglycerides, can pose significant risks to heart health if they exceed normal ranges. These are effectively assessed through a lipid panel test. For detecting heart or artery blockages, healthcare providers may recommend tests such as a CT coronary angiogram, electrocardiogram (ECG), or calcium score test. Individuals aged 50 and above should pay particular attention to their heart health and may require monitoring two to three times a year, depending on their condition. These diagnostic tests can help identify potential issues early, allowing for timely intervention to prevent serious heart-related complications in the future.
Maintaining the cycle: Maintaining all five steps one by one in the HH cycle regularly is very important for a healthy heart. For an example, if we follow four steps and escape the second step aerobic exercise, then the cycle will not work for our heart completely. So, every step is important. But how can we maintain it? We can maintain the cycle by creating good habits for ourselves. Practicing and incorporating good habits like 20 minutes of exercise, eating a healthier meal each day, and practicing yoga or meditation can make the HH cycle feel more enjoyable and easy.
Healthy heart: By following the five steps of the Healthy Heart Cycle, you take proactive control of your well-being, paving the way for a stronger and healthier heart. These steps are not just habits but a commitment to yourself—a journey toward a vibrant, energetic, and fulfilling life.
Source: The Healthy heart cycle is being fully developed by the author's experience. Additional information about good foods, duration of exercising times, heart monitoring and stress management were found here:
https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble
https://www.healthline.com/health/fitness/yoga-for-stress
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