Help your heart live longer with these tips

Written by: Sneha Jajoo Reviewed by: Dr. Anuj Saini 16 Feb 2026

[{"selector":"#anim-fd538d65-4f8e-4b10-a88c-f6c5ec182e38","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-072adab1-c46c-4bd0-806a-e933be7ddbf8","keyframes":{"transform":["translate3d(0px, 145.15922%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Your heart beats nearly 1 lakh times a day. But are you doing these small things to help it last longer? Big heart benefits can come from tiny daily habits. Photo Credit: Freepik Source

Walk After Meals

[{"selector":"#anim-803ba1ec-03f4-48e7-b41f-dbf2ec560d7f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc566c45-7583-4b27-b06d-bf13ffe01f95","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fce74e96-cc7f-4eb2-afac-1f0ad204ebd7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd9f526b-7b03-4aa0-ab6d-ed9cc10ce843","keyframes":{"transform":["translate3d(0px, 761.72879%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Just 10–15 minutes of walking after lunch or dinner can improve blood sugar, reduce fat buildup, and lower heart risk. No gym. Just movement. Photo Credit: Freepik

Add More Fiber

[{"selector":"#anim-b44260bf-4813-4928-b520-19833172d83a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fe14c61-a673-42cc-be6a-49633b0d313a","keyframes":{"transform":["translate3d(0px, 143.40482%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0be52542-8c74-4ead-b644-955674d2d13b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-973a9e2b-3b97-4a2c-bdf4-42bdebf15a0c","keyframes":{"transform":["translate3d(0px, 781.17314%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Include: - Oats with veggies - Dal, chana, rajma - Fruits like guava and apple Fiber can lower bad cholesterol naturally. Photo Credit: Freepik

Switch Your Cooking Oil Wisely

[{"selector":"#anim-5426582e-ce73-4b15-961d-9d4166c2b020","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13f239bb-fa26-49d3-a218-df2a09bda7f3","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-477ee6e1-309f-4256-877d-2b2cd34fdfda","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85dcc88e-0b76-4d1d-ae23-a2ade54a8946","keyframes":{"transform":["translate3d(0px, 447.3855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Rotate oils like mustard oil, groundnut oil, and rice bran oil. Avoid reheating oil repeatedly — it can harm arteries. Photo Credit: Freepik

Sleep Is Heart Medicine

[{"selector":"#anim-f271e54f-3f9c-4fcb-b0c6-a1d9b595c773","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a9a10fa-d933-471b-9ec8-1d9d5890d20a","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fbc89e21-d835-4b5d-90dc-c1e07eb31556","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-131c8244-67a8-40a4-8288-1e6c543916b1","keyframes":{"transform":["translate3d(0px, 447.3855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Less than 6 hours? Your heart works harder. Aim for 7–8 hours daily. Deep sleep can lower BP and improve recovery. Photo Credit: Freepik

Reduce Salt (Even Hidden One's)

[{"selector":"#anim-9ebdec78-f66e-4ec8-bcd8-d6edbdd4ac53","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b1a7684-65a4-4713-8d42-5a24bbaed751","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9c1d660-810f-45e0-858b-407b76edef2f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bea4b84c-c206-43af-8298-d8e58dd8b2ec","keyframes":{"transform":["translate3d(0px, 450.32663%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pickles, papad, packaged snacks, and namkeen — these can quietly raise blood pressure. Target for less than 1 teaspoon of salt per day. Photo Credit: Freepik

Manage Stress, Not Just Weight

[{"selector":"#anim-357d9fa3-4178-44d7-bd11-d4430ca2a966","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87e89028-721e-4aa6-a3b1-18bd401fd526","keyframes":{"transform":["translate3d(0px, 139.31127%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7f52947-0559-4104-b694-7172fd7335bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab1694a0-dcbc-4933-8851-375305e09805","keyframes":{"transform":["translate3d(0px, 450.32663%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Chronic stress can increase heart attack risk. Try 5-minute deep breathing, evening walks, or limiting negative news. A calm mind can give a calm heart. Photo Credit: Freepik

Quit Smoking, Limit Alcohol

[{"selector":"#anim-5c6b3af6-f8b0-4135-b1ab-c3d2311c8735","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55adafa3-be20-44d3-979d-d0a7a6d40027","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21af8ceb-619f-46a3-a22e-0fd9d6e1c45b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5d6339e-a738-45ea-97dc-13aa2c4de82d","keyframes":{"transform":["translate3d(0px, 450.32663%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Even “occasional” smoking or alcohol in excess can weaken the heart muscle. Your heart heals faster when you stop. Photo Credit: Freepik

Get Regular Blood Tests

[{"selector":"#anim-d9c62e39-c702-4347-a9f7-5bf3c9f8a13a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-306680eb-3b94-4f3c-908d-d4e71521fdea","keyframes":{"transform":["translate3d(0px, 163.16589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6252e45f-5771-4938-ae02-da1abd38cce8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84f49764-6663-438f-9d24-2ae1b1febb9d","keyframes":{"transform":["translate3d(0px, 450.32663%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Don’t wait for symptoms. Check yearly cholesterol, blood sugar, and blood pressure. Prevention is better than emergency. Photo Credit: Freepik