Expert Advice On Keeping Your Heart Healthy During Summer

1. Take Action Now: Expert Advice On Keeping Your Heart Healthy During Summer Eat More Fruits & Vegetables

2. : According to Dr Viveka Kumar, Cardiologist in Delhi, summer is the perfect time to get more of your daily recommended vitamins and minerals from fruits and vegetables. Eating a variety of fruits and vegetables can help support a healthy heart and provide your body with the nutrients it needs to stay fit. It’s important to include a variety of colors in your diet – green, red, yellow and orange – and reach for fresh, frozen and canned options. Additionally, stay away from pre-made and packaged products that contain unhealthy added ingredients like added sugar and preservatives. Cut Back On Refined Carbs According to Dr Viveka Kumar, a Cardiologist in Delhi, reducing your intake of refined carbs is one of the best ways to keep your heart healthy during the summer. Refined carbohydrates, including white bread and sugary snacks, can cause blood sugar levels to spike, leading to an increased risk of developing cardiovascular disease. Minimizing your consumption of these types of processed and packaged foods can help reduce your risk of developing heart disease. Instead, opt for whole grains and complex carbohydrates such as oats, quinoa, and brown rice. Eating foods that are high in fiber and protein will also help to keep your heart healthy in the long run. Limit Processed Meats Red and processed meats have been linked to diseases like heart disease and certain types of cancers. For this reason, it’s a good idea to limit your intake of processed meats during the summer, according to Dr. Viveka Kumar, a cardiologist from Delhi. During the summer, our diets tend to include more of these salty, processed meats, such as sausages, deli meats, hot dogs, and bacon. Consider limiting or avoiding these types of foods during the summer to maintain a healthy heart. Instead, opt for sources of unsaturated fats such as nuts, avocados, and fish. Exercise Regular physical activity is essential for maintaining a healthy heart throughout the summer. This section will discuss the importance of cardio workouts and strength training for heart health. Cardio Workouts Dr Viveka Kumar, a renowned Cardiologist in Delhi, recommends incorporating cardio workouts into your routine to keep your heart healthy during summer. Make sure to stay hydrated and start with a light activity to gradually increase your intensity level. Aim for 20-30 minutes of moderate-intensity activity, such as jogging, brisk walking, swimming or cycling, three to four days a week. This will help to improve your heart health and reduce your chances of developing heart disease. Additionally, Dr Kumar recommends setting

3. realistic goals and taking regular breaks during your workouts in order to prevent exhaustion and fatigue. Strength Training Dr Viveka Kumar, Cardiologist in Delhi, encourages people to include strength training into their regular exercise regimen. Strength training has been found to reduce the risk of heart- related conditions and have many other long term benefits. Dr. Kumar recommends people to aim for two to three days of strength training exercises each week, with sets of 8 to 10 repetitions of each exercise. This will help build lean muscle mass, increase strength, and strengthen the heart for healthier living. Stay Hydrated The summer season can be taxing on your body and your heart. To counter this, it is important to stay hydrated throughout the day. According to Dr Viveka Kumar, a cardiologist in Delhi, this is especially critical as dehydration can lead to electrolyte imbalance in the body, thereby leading to an increased risk of stroke and cardiac arrest. It is essential to consume adequate fluids to keep the body functioning optimally, especially when exercising or playing sports in the hot summer months. Dr Kumar suggests that one should keep a water bottle handy and take frequent sips of water throughout the day. Additionally, one should avoid consuming beverages with caffeine or alcohol, as these can cause dehydration, and instead opt for healthy alternatives such as herbal teas and fresh fruit juices. Moreover, to prevent dehydration and other heat-related illnesses, it is important to take breaks from the sun and find a cool spot to rest and drink fluids. The heat of the summer can also cause heatstroke, which is a medical emergency, and must be treated immediately. To ensure that your body stays healthy and hydrated, it is important to look out for the symptoms of dehydration, such as dry mouth, fatigue, lightheadedness, and headaches. In the event of experiencing any of these, it is best to consult a doctor as soon as possible. It is also vital to monitor the amount of electrolytes consumed while staying hydrated. According to Dr Kumar, electrolytes such as sodium and potassium are essential in order to maintain the fluid balance in the body, while chloride and magnesium can help in replenishing lost electrolytes. Thus, one must include foods that are rich in these electrolytes, such as bananas, oranges, avocados, olives, and nuts to their diet during the summer season. Staying hydrated is essential for your overall health and particularly for your heart health. Follow these expert tips to ensure that you are able to keep your heart healthy during the hotsummer months.

4. Reduce Stress Dr Viveka Kumar, Cardiologist in Delhi, believes that reducing stress is one of the most important steps in keeping your heart healthy during summer. Stress can lead to unhealthy habits, like overeating and smoking, which in turn can increase your risk of heart disease. Dr Viveka suggests that it is important to find ways to reduce stress every day. She recommends simple lifestyle changes such as taking time to relax and engage in activities like yoga and meditation to help bring down stress levels. Additionally, it is important to get enough sleep, eat a balanced diet and stay active. Exercise, especially aerobic exercise, can be particularly effective for reducing stress. Regular social interaction can also help reduce stress levels. Spending time with family and friends, or even engaging in activities such as volunteering, can help alleviate any stress you may be feeling. It is also important to find ways to enjoy yourself, like going for walks or participating in recreational activities. Finally, Dr Viveka suggests talking to a mental health professional if your stress is significantly affecting your life. A mental health professional can provide you with the tools you need to better cope with stress and ultimately, keep your heart healthy this summer. Meditation Dr. Viveka Kumar, a Cardiologist in Delhi, recommends meditation as an effective tool for keeping your heart healthy in the summer months. According to Kumar, the stress of everyday life can cause strain on your cardiovascular system, and can increase your risk for heart disease. Meditation can help to control the stress, allowing your body to remain calm and relaxed. To successfully meditate, Kumar recommends that you find a quiet place and focus on your breathing. Let go of any distracting thoughts, and focus your attention on the present moment. With regular practice, meditation can help you to reduce stress and keep your heart healthy. Deep Breathing : One of the most effective and accessible ways to promote heart health is deep breathing exercises. According to Dr. Viveka Kumar, a Cardiologist in Delhi, deep breathing encourages slow and mindful breathing, ultimately helping to reduce stress which is a major contributor to poor heart health. Practicing deep breathing for 10-15 minutes each day can help to relax the body and oxygenate the blood, resulting in increased circulation and overall improved heart health.