The role of exercise and diet in maintaining a healthy heart

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ABOUT DOCTOR
Interventional Cardiologist Apollo Hospitals,
Indore
Dr. Sarita Rao is a Sr. Interventional
Cardiologist at Apollo Hospitals, Indore. She is
the first female Interventional Cardiologist in
Central India. She is Fellow of American College
of Cardiology(FACC) and Fellow of European
Society of Cardiology(FESC)
For OPD Appointments Contact 91
9893925000 OPD Timing at Apollo Hospitals,
Indore 1100 AM to 400 PM Location Apollo
Hospitals, Indore Sector D Rd, Scheme No 74C,
Vijay Nagar, Indore. OPD Timing at Clinic 630
PM to 800 PM Location 303, Third Floor, Vishal
Astra, Opp. Satya Sai School, A.B Road, Indore,
MP.
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The role of exercise and diet in maintaining a
healthy heart
A common saying goes like this, "you can't
out-exercise a bad diet."
While there is truth to this adage, you may
wonder if nutrition or exercise is more important
in health.
It can be challenging to determine whether you
should emphasize nutrition or exercise or whether
the answer lies somewhere in between, given the
plethora of health interventions available, from
the 80/20 rule to exercise-free diets.
The role of exercise and diet in maintaining a
healthy heart
When you eat right and exercise regularly,
boosting your heart health is simple. Incorporate
these suggestions into your diet and exercise
routine for optimal results. Let's understand
the role of Diet in maintaining a healthy
heart. The foods you eat affect your heart's
health, weight, and hormone levels. Moreover, a 
balanced diet can help lower the risk of
cardiovascular disease and stroke.
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Eat good fats. Some fats benefit your health,
despite what you may have heard. Monounsaturated
fats, such as olive and canola oil, are
preferable to saturated fats. Avocados are rich
in monounsaturated fat, which the body
needs.  The same can be said for polyunsaturated
fats and omega-3 fatty acids. Foods like nuts and
seeds contain polyunsaturated fats.  Fish like
tuna and salmon are good sources of omega-3
lipids. In general, avoiding trans fats is a good
idea. Trans fats are commonly present in
crackers, snack cakes, and other processed
meals. Get enough vitamin-rich produce in your
diet. They're great for you since they contain
healthy things like fiber, vitamins, and
minerals. They are a tasty addition to your diet
and provide variety. A healthy way to cook beef.
Meat and poultry are healthiest when baked,
broiled, or roasted. Remove any excess skin or
fat before using. You can pan-broil or stir-fry
lean cuts. Put beans on the list. Legumes, peas,
and beans are all good sources of protein and
fiber. The next time you make a dish like a
lasagna or chili, consider subbing in some beans
for the meat.

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Pick low-fat milk products. Milk, yogurt, and
cheese can all be found in fat-free or low-fat
varieties. Get your protein in. You should
increase your protein intake by eating fish, lean
meats, skinless poultry, eggs, nuts, seeds, and
beans. Get your protein in. You should increase
your protein intake by eating fish, lean meats,
skinless poultry, eggs, nuts, seeds, and
beans. Role of Exercise In Maintaining Heart
Health
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Working out improves cardiovascular health. As a
result, each heartbeat can pump more blood. This
helps your body take in more oxygen. Your body
can do its job better when you breathe in more
oxygen. Exercising also helps reduce blood
pressure. It lowers LDL ("bad" cholesterol)
levels and, by extension, the risk of
cardiovascular disease. High "bad" cholesterol
levels have been linked to atherosclerosis and
heart attacks.  The HDL "good" cholesterol is
also increased by exercise. HDL protects against
heart attacks by removing plaque buildup from
arteries. Weight loss can be accelerated when
physical activity is added to a nutritious diet.
Lean muscular mass, developed through regular
activity, expends more energy than fat. Even at
rest, this increases your calorie
expenditure. What kind of physical activity
would benefit my heart the most? Aerobic
exercise causes a deeper inhale and exhale. Your
heart has to work harder to pump blood. Calories
are burned because of the increased heart rate
caused by aerobic exercise. Aerobic exercise is a
broad category that includes many types of
physical activity.
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• Aim for 30 minutes of exercise four to six times
  a week if you haven't been doing so before. Your
  doctor may advise you to follow a particular
  workout plan depending on your condition. Rotate
  between days of intense exercise and days of rest
  or quite different types of exercise. Injuries
  can be avoided as a result of this.
• Moreover, you can find numerous opportunities to
  increase your heart rate during a typical day.
  Here are a few cases in point-
• Use the stairwell rather than the lift.
• Take a stroll during your lunch or coffee break.
• Take a longer route to work by walking or parking
  further away.
• Accelerate your pace.
• Increase the frequency and velocity with which
  you perform home tasks (such as daily vacuuming).
• Take care of your yard by raking leaves, mowing
  the grass, etc.

To conclude 
Maintaining a healthy heart requires a focus on
both diet and activity. Health problems can
jeopardize if diet and exercise are not
maintained. However, Conditions like
hypertension, dyslipidaemia, obesity, diabetes
mellitus type 2, and coronary heart disease are
all in this category. This raises your odds of
having a heart attack or stroke.
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Dr. Sarita Rao is one of the Best cardiologists
In Indore at Apollo Hospitals for Heart Disease
Treatment. If You Are Suffering From Heart
Disease And Looking for Best heart specialist in
Indore, then visit at Apollo Hospitals . For
appointment call 91 9893925000 or for more
details visit online https//drsaritaraocardiologi
st.com/
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