How to Have a Healthy Heart [Infographic]

Believe it or not – a healthy heart is one of the keys to happiness in your life.…
A man holding a heart toy in hand

Believe it or not – a healthy heart is one of the keys to happiness in your life.

That’s right, if your heart is in a good shape, you’re not only likely to live long, but also love more and appreciate all the good things in life.

Many people are ignorant and they do not know how their actions affect their heart.

They indulge in substance abuse like smoking and heavy drinking. They live a sedentary lifestyle that mostly involves sitting or lack of physical exercise and movement.

That is why sometimes sitting is considered equivalent to smoking.

“Did you know that your heart does the maximum physical work of any muscle during a lifetime, beginning from just after a month of conception?”

Your heart also beats about 100,000 times in one day and pumps around 1 million barrels of blood during an average lifetime.

Don’t you think this hard working organ of your body needs more attention and care?

Trust me; you would not want to suffer from a cardiovascular disease at this age! I know I wouldn’t 🙂

Sad to say, but about one American dies every 40 seconds from cardiovascular disease. This is not only alarming, but also shocking.

If you already knew this fact and aren’t still doing anything to improve your heart health, then it is surely devastating.

So, before it’s too late, let’s identify the risks and learn how to have a healthy heart.

Major Risk Factors For Getting Heart Disease

Prevention is better than cure. However, first you should know what all to prevent.

Here is an infographic from another AHA, and that is American Heart Association.

This gives you an insight into the major risk factors that you could have, besides the factors that you can prevent, and the excuses most people make that stop them from having a healthy heart.

Infographic about heart health

Source :

As you can see, majority of the risk factors that can hurt your heart health can be prevented – the answer lies in your hands.

These are risk factors along with the preventive options:

  • High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
  • High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
  • Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity.
  • Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25.
  • Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too.
  • Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.

You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!

One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.

All this information would help only if you take some positive steps towards taking care of your heart.

A heart woking out for good health

7 Healthy Heart Tips to Prevent Heart Disease

Nothing is impossible, and preventing heart disease is certainly possible.

The most effective tips to have a healthy heart are to eat healthy, be active, and stop smoking.

If you successfully implement these three tips, you secure your heart and safeguard your health.

“Did you know that cardiovascular disease (CVD), which includes heart disease and stroke, cause 17.3 million deaths worldwide each year that makes it the world’s number one killer disease?”

Here are some tips to take the preventive steps:

  1. Focus on eating a diet of whole, unprocessed foods from healthy, sustainable sources. Avoid high in–take of saturated and trans fat, sugar, and salt.
  2. Eat more green vegetables and fruits. Also, have enough high-quality animal-based omega-3 fats.
  3. Exercise regularly. It includes playing outdoor games, taking the stairs, doing household chores, standing, walking, and cycling.
  4. Manage your stress through meditation, prayer, social support, and emotional psychology tools.
  5. Optimize your vitamin D levels. A little exposure to sunlight everyday is good for you. Besides, maintain your body’s magnesium, potassium, calcium, and B vitamins levels through the intake of fruits, vegetables, dry fruits, and dairy products.
  6. Have a good night’s sleep and complete your daily quota of high quality, restorative sleep.
  7. Drink plenty of water. Water absorbs into the bloodstream quickly and prevents coagulation by thinning the blood.

There may be more healthy heart tips that probably you know and can add to this list.

I want to let you know that 29th September is the World Heart Day.

This day is celebrated all around the world, as the awareness to keep your heart healthy and adopting good habits is most important because the deaths resulting from CVD are more than the deaths from many other major diseases put altogether.

Celebrate the World Heart Day by adopting healthy heart habits and spreading its awareness. Bring happiness into your life by healing your heart and keeping it healthy.

So, are you doing your bit?

Share Your Thoughts –

What do you do to have a healthy heart? What risk factors do you have and what preventive steps do you take to avoid heart disease?

Photo Credit: FreeDigitalPhotos

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  1. Hi Harleena,

    This is an excellent post with vital information that certainly can help thousands of people around the world to be more aware of the importance of taking care of your heart health.

    It is vital important to take preemptive action that will prevent or minimize more heart problems. It’s an old adage but it’s true, “to be fore warned is to be fore armed. Thanks for the post!

  2. HI, nice post indeed. I liked the whole content.You pointed the right things that heart health is in own hands. If we can avoid get obese, do enough physical activity and avoid stress and smoking.

    Keep on sharing great content.

  3. Hello Harleena,

    Thanks for sharing this vital information! It’s important to note that health is a person’s greatest asset, and is the foundation on which everything is built. I have come to realized that not many people are aware of how important it to control their action and behavior that really affect their heart.

    Thanks for sharing and making this article available that raises some awareness.

  4. Great Share Harleena,

    Real love is about making sure the loved ones in your life have healthy hearts and are living a lifestyle that will keep those hearts in good shape. Many people do not seem to give any importance to their heart unless it suddenly skips or stops a beat.

    Consuming lots of fresh fruits and vegetables can adds vitality and vigor to your heart. These fiber-enriched foods contain large amounts of antioxidant properties which help fight off free radicals keeping your heart muscles and tissues protected.

  5. hello Harleena, how have you been doing ma’am

    Well, the better way to keep a healthy heart, is to increase the amount of water consume daily, every part of the body needs water.

    90% of the deadly disease out there, are caused or deteriorate by stress… stress kills faster than any other disease, we all need to manage our stress in other to live a healthy life..

    Thank you
    its been long i came here, so i will just go around and read lots of your interesting post..

  6. Hi Harleena,these facts are really awesome.I being a medical student, have always read these things.But this content is expressed in a very unique way.Nice to read your blog.Thanks

  7. Hi Harleena, This is such important information that can really help people not only extend their lives but improve their quality of life. I have a friend who had heart surgery this week, which was a stark reminder of how we really must take our health seriously.

    So many people don’t bother with living a healthy life when it really doesn’t take much to stay healthy. By taking the steps you’ve outlined we can start to feel better soon. Try this for a week and see how much better you feel right away. That may be incentive enough for you to keep at it.

    Thanks for sharing this wonderful infographic and article, Harleena. I’ll be sharing this with others, in the hope that it will help many!

  8. Harleena,

    What a great infographic. We cannot be reminded often enought to get moving, to pay attention to our body and to fill it with healthy organic food. It is really our birthright to eat organic, natural and healthy food but big business industries have earned their money by creating fast foods that not only lack proper nutrition but add toxins to our systems. It requires constant vigilance to live a truly healthy lifestlye and it is well worth it. That is why I am starting most mornings now with a swim and several times a week, a good solid workout at my health club. My whole body thanks me for it.

    Harleena, I would like your permission to reprint this infographic and of course, to give you credit, on my other blog.


    Dr. Erica

  9. Hi Harleena,

    Great topic of having a healthy heart and I’m sure glad you posted this one. I do feel that it all starts off with what we eat.

    As a vegetarian, I call myself a hunter because I have to hunt of pure organic food. There is not much around, even at the best quality “health food stores” but I like to eat things that are fresh and alive.

    Never eat anything out of a box or a can! That’s my motto because of the high sodium levels and the poor quality of nutrients.

    I was diagnosed with high blood pressure a few years back. My doctor gave me pills. Of course I took one, but then thought to myself what was I eating previously to this? I realized hubby and I were eating high sodium snacks just before bedtime.

    I went cold turkey with salt, started to exercise at least three times a week (that took a lot for me) went back to the doctor and got a clean bill of health. She told me those pills sure do work! When I told her the truth that I wasn’t taking them, she patted me on the back (Phew) I still take my pressure at home here and there and I’m doing just fine.

    So for me, eating well is the most important thing when it comes to heart health.


  10. Hi there!

    Great article and its good to get this information out there 🙂

    I always find it incredibly that most people will take great pride in their jobs and put so much effort into it, yet won’t do the same with the most important thing that will give them a happy and healthy life, their body. (the heart being most important).

    I go to the gym to lift weights and do cardio most days. As I was travelling around previously I didn’t do enough exercise. The comparison between being fit and not being fit is unexplainable. Productivity and focus goes up, mood improves, you just feel better and live a happier life.

    Really good to read this, will tweet it!


  11. Hello Madam Herleena,

    This is a highly informative article. The heart indeed is a very vital organ in the body of every human. It does a lot of work and just as you have said, it needs attention, infact it deserves the greatest attention.

    My father suffered High Blood Pressure for one year which later led to a stroke, but thank God he made it alive. A friend of mine recently lost her father to this same heart disease. Disease of the heart shouldn’t be taken lightly, it needs to be well handled. Thank God you have given us these effective tips, sure when all these measures are being taken, disease of the heart won’t be a common term in our societies.

    Thanks a lot for this reminder, its actually educative

  12. Hello Harleena,

    Heart disease is certainly a common disease now a days in lots of country due to increasing urbanization. The infographic you added has all the prevention tips.

    We are now too much busy in lots of work but we forget to take balanced diet & proper exercise.

    On this International World Heart Day, we need to take oath that no more heart disease. Lets free the world from this disease.

    Have a happy life 🙂

  13. Love the infographic Harleena.

    I have cardiovascular disease, in which I have high cholesterol, irregular heartbeat and mvp (mitral valve prolapse). My doctor says aka cardiovascular disease. I refuse to believe him but I feel cd is more like a death sentence and I refuse to let it get me. I quit smoking over 7 years ago, watch what I eat, and exercise (chasing Titan around) as much as I can. I find I’m getting more active now than I was 5 years ago so that’s better too. How about you? Are you at risk? What are you doing to protect yourself?

    Great post and sharing it!

  14. It was common knowledge that only people that are old (60-70) or people that are overweight die from heart disease but today young people die of heart disease. So thank you Harleena for reminding us about taking care of our heart.

    I drink a lot of water and exercise.

  15. Harleena,
    I totally agree with you. Health is always in our hands. If I had read your article a year ago, I would have thought it to be just another routine advice. But after becoming health conscious I find it very interesting. I have reduced using oil drastically. The difference I see in my weight is amazing. I go for regular walk. I do mild exercise every morning. And I do not have servants.I like doing my own work. This too is one form of exercise.

  16. Hey Harleena,

    I enjoy reading your post on health. I know a pretty good deal about this type of stuff and I couldn’t agree more.

    I love the way you break everything down in an easy to understand way.

    I have been pretty heart healthy for most of my life. I never had any problems.

    I can only imagine how some feel who have heart problems. I mean it’s the heart! I will not call it the most important organ because there are a few others we can’t live without either but like you said it is the hardest working muscle we have.

    Thanks for this! Heart disease is such a large and growing problem and this will be beneficial to many.

    Have a good rest of the week Harleena!

  17. Hello Harleena,

    What a wonderful post for all young and elderly people to gain from.
    Truth be told; Most of the tips you mentioned here, i don’t do it. But i do take a lot of water and i make sure i do my daily exercise. I don’t do balance diet 🙂 i eat anything that comes my way, why? Doing balance diet is way expensive at this part of life 🙂

    This is a nice post and thanks for publishing it.
    Do have a wonderful week ahead…

  18. The question I often do ask myself anytime the issue of health pops up is this; do we eat to live or live to eat?
    I do think the issue of what we eat is what defines us as individual and that of course impact us either positively or negatively on our health.

    I do come from a country where real organic foods are something deemed to be eaten by the poor whiles those foods high in cholesterol is what most of the masses rely upon hence high number of cases of heart seizures.

    I always do tell my friends that organic foods are something only meant for the rich in the US and Europe whiles we are bless to have it here at our disposal at really cheap prices why then should we go in for GMOs?

    Thanks for this great piece of yours and do have a great day.

    1. Hi Emmanuel – good to have you back 🙂

      Good question indeed, and that’s just what I asked Mi Muba here as well!

      You are right there, what we eat defines us and certain foods are known to bring out the positive or good, and negative or bad aspects of our personalities as well.

      You are so lucky that organic food is so easily available your end, as compared to the other places where you have pay a lot to acquire it, and it becomes out of reach for more people.

      I am sure you must be living a healthy lifestyle, and I wish you could parcel some good organic food to our end too – we don’t get it easily, unless we are a little in the rural areas where organic farming is done.

      Thanks for stopping by and sharing your experiences with us. Have a nice day as well 🙂

  19. It is generally believed that smoking is the cause of heart problems..Had it been so,Winston Churchill would have died before he was born..
    Smoking,like many other reasons,is only one.
    In case you want to have a healthy heart!
    Eat everything in moderation.
    Take a walk for half an hour daily.
    While at work,take a break for 5-10 minutes after about 2 hrs.
    Take a Walnut everyday to balance HDL and LDL.
    Red Wine also helps.

    If you have had a heart problem!

    Do not give up morning walk.
    Do not compromise on sex life.
    Live life with a positive attitude.

    Cheers…..Happy living

    1. Hi BK – nice to have you back after long 🙂

      Lol…well, smoking is certainly one of the causes, besides the numerous others. I agree with you there – moderation is the key. You shouldn’t eat too much of anything, nor starve yourself or stop yourself as that would only lead to further craving.

      Walking is the best I would say, for those who otherwise aren’t all that active, and 30 minutes is recommended, unless you want to lose weight, which should then be increased to 40 min to an hour. Ah…breaks are so important and just standing up and moving around helps your health.

      Red wine…haven’t tried that as yet, though almonds and walnuts are recommended again. Oh yes…no compromises for the and staying positive and happy is the most important.

      Thanks for stopping by and sharing your words of wisdom with us. Hope you keep coming now and I wish you could add your Gravatar so we know who we are talking to as I know you have one on your blog and social circles too. 🙂

  20. Hi Harleena

    Very wonderful post with most relevant info in detail.

    Unavoidable health risks are three but they can also be managed easily. If we do exercise regularly the impact of ageing does not appear early. If we take care from the early age family history will also not impact more.

    It is very easy to plan a diet schedule but to act on it is heck of the task. Especially in environment where the best way to express love is making people eat more; it is so difficult to follow a diet plan.

    In east the amazing thing is we eat on all occasions. If someone marries we eat, if a baby borns we eat and sorry to say if someone dies we eat. Either we are happy or sad we find the best way to pass it by eating food.

    Yes doing exercise regularly is not so big challenge in both easternand western environment but here procrastination is the biggest hurdle.

    I think if someone has awareness then he tries to follow the health tips to stay healthy and sometimes he do strictly and sometimes he misses them a little.

    Thanks a lot for sharing this wonderful post which proves health matters above all.

    1. Hi Mi Muba,

      Glad you liked the post and all that’s shared here 🙂

      That’s quite true, though the genes do lie dormant and can show it’s affects anytime. I guess that’s the reason that even healthy, thin, and fit people are caught up in such diseases. But yes, prevention is better than cure and if we can start taking care of our health from the time we are young, we can avoid a lot of health issues.

      Lol…you bet! You can follow several kind of diet plans but where do you stick with them? I know because I’ve tried a few too, but they just last for a few days and then it’s back to square one! I don’t have the problem with anyone making me eat, because I do that part, thanks to cooking food that my family loves, but you do tend to eat many things you shouldn’t along the way, especially during the festive seasons!

      You make me laugh, Mi – yes, we do eat even when people die, though I find it so funny, but such are the customs and traditions even at our end. I think people just find reasons and excuses to eat. And when we have nothing to do, we eat then too by munching on snacks!! We live to eat I think 🙂

      Procrastination and lack of determination, and sometimes motivation too I would say. You need to give yourself a push to get started, not to mention the late nights most bloggers tend to have, which leaves them for no energy for exercising early mornings.

      The key lies in making it part of your routine, just like you follow a schedule or time table for all your other to-do tasks, without it, it can be tough.

      Thanks for stopping by and adding more value to the post 🙂

  21. Thanks for this very informative post Harlleena. There is a history of high blood pressure and heart disease in my family. I do not take this lightly at all.

    I was diagnosed with high blood pressure since 2008 and have been managing it with medication ever since.

    I have had so many near death experiences due to sudden spikes in my pressure. I thank God for saving and keeping me knowing that I could have been dead a long time ago.

    I do my best to manage stress and anxiety or anything else that predispose me to other extreme conditions. Diet and exercise are also key to managing and having a healthy heart and lifestyle.

    1. Hi Yvonne,

      Ah…not yours too! I see that most of us have it running in our families as per the comments on this post, which just goes to show the amount of care we’d need to take.

      Nowadays even youngsters are getting blood pressure and are prone to heart ailments because of the lifestyle they lead, and yes, you need daily medication to manage it.

      I hope you get yours checked regularly because usually the doctors increase the dose if it rises more than required, and yours surely seems to spike! I have to keep getting mine checked too and usually do follow all that’s required to keep it within limits as well.

      Diet, exercise, sufficient sleep, limiting your intake of salt, alcohol and smoking – all are factors that need to be considered. Mediation works well for stress and anxiety, and though I hardly find time for it, I try ‘making’ time for if, a little daily. Try it out if you haven’t. 🙂

      Thanks for stopping by and sharing your experiences with us 🙂

  22. Hello Harleena,

    Heart disease runs in my family so I need to take car of myself. Of course I always say I’ll start on my next birthday. I have gotten better living healthy but it’s such a challenge when you’re running around everywhere.

    My husband is the one with hypertension so we’ve all decided to support him and be healthy all around.

    Definitely sharing this one! Hope you’re having a great day!

    1. Hi Corina – nice to have you back 🙂

      Yes indeed, if it’s heredity, you certainly need to be all the more careful. Lol…those are most common lines, and if not birthday, it’s the new year or new month or next week – the many excuses we all make!

      I can understand what you mean as I face similar issues, but it’s like you need to make up your mind to include health care in your daily routine – just like you eat breakfast or lunch, and once you start doing that, it becomes like a routine – a to-do task that you’ll not miss. It works that ways for me, or else it just doesn’t.

      That’s a good decision to support your husband, and it makes all of you stay healthy too.

      Thanks for stopping by and sharing it as well. Have a nice day ahead 🙂

  23. Hi Harleena,

    Ya know, this blog post about heart health is very significant for everyone, for all bloggers too. I have a strong family history for heart disease so it’s very good as a resource for me because I really enjoy visual aids too. Your info graphic is excellent as it depicts the facts that are important to note and remember. Great heads up!

    Thanks for the reminder that sitting is the considered equivalent to smoking – need to stand more as I work on my MacBook Pro!

    My husband and I have recently been to the doctor to have check ups and routine blood work and have some improvements to make for sure. We both need to be more active and lower cholesterol and blood pressure to be in tip top shape. As we age it’s more of a challenge, but definitely doable. 🙂

    Thanks for all of this awesome info, Harleena, and will be sharing with my friends!

    – Carol

    1. Hi Carol,

      You are absolutely right because bloggers and others who are sitting and working most of the time have more health issues as compared to the ones who have a regular job, depending on the number of hours spent sitting and working of course. 🙂

      Glad you liked the infographic as I felt it had a great deal of relevant matter that could help people, especially those with heart problems. I think most of us have someone or the other who is suffering from heart disease, and if it runs in the family, you need to be all the more careful.

      Oh yes…I wonder if you read that post on sitting is the new smoking, it made us stand up a lot more after we researched and wrote it too…lol…and there is a follow up post coming up soon on it too. Again, it all comes down to our sedentary lifestyles, which we just get so caught in, and that includes me too!

      We all do, Carol – you aren’t the only ones. With the busy and stressing lives we lead, we often forget to take care of our health the way we should, nor do most of us really take out time for regular exercises and self-care where health is concerned. I agree, all of this just increases with age and if not now, it might just become too late if we start taking care later.

      Thanks for stopping by and sharing this bit with your friends too – hope it helps 🙂

  24. Very well written article, thanks for sharing. Due to old age, stress, diet, and other things, my dad’s heart is becoming quite unhealthy. I should show him this article!

    Another action that can help in having a healthy heart, and a healthy and all-round better life in general is to take deep breaths/meditate. It’s very simple, but extremely beneficial. There’s a lot of scientific evidence showing the health benefits of meditation, such as less anxiety, healthier heart, more self-control. I’ve started meditating/deep breathing exercises this year to improve my health, and now feel much better, and I’m trying to get my dad to follow too.

    Thanks again 🙂

    – Raghib

    1. Welcome to my blog Raghib!

      Glad you liked the post and could relate to it 🙂

      I can understand your dad’s condition as some elders in my family too are going through this phase, and I hope this post can help him in some ways.

      Absolutely! Breathing exercises and meditation are well known to benefit your health in more ways than one and that also includes having a healthy heart and happy life. Nice to know that you’ve started off with it and I am sure it must be showing you great results, and I agree, this is a proven fact, something that’s practiced since many years, especially in our country. Hope your dad benefits from all that you learn and leads a healthier life.

      Thanks for stopping by and sharing your experiences with us. 🙂

      BTW – It would be nice if you add your profile picture or Gravatar so we can all see who we are talking to – just a friendly suggestion 🙂

  25. Hi Harleena Mam,

    Thanks for grabbing my attention to this topic. Your blog always aware us about these upcoming special days. Otherwise, I never take care about such days. Your blog encourages me to celebrate these wonderful days like Vinay sir described about “Peace Day” in his last post and you shared today about “Heart Day”.

    My mom is suffering from Diabetes but, thanks to god she doesn’t have high BP or any kind of heart decease. I love fast food but, I used to avoid this many times due to concern of my heart and body.

    Fantastic infographic. I am sharing this post to my network. Hope, this will be helpful for all.

    Thanks again for the wonderful post.

    Have a great Day ahead!

    1. Hi Nisha,

      You are most welcome and I think health is a very important part of our lives, though sadly most of us neglect it 🙂

      Being bloggers and leading the busy lives we lead, we tend to forget about our health and wake up only when something drastic happens, which is bad. Taking timely action is the key and if this post can help spread a little awareness, it would all be worth it.

      I don’t blame you because such topics we don’t usually come across, especially bloggers who visit blogging related blogs, though we forget that bloggers also have a life and health issues, perhaps much more than the normal people. I am glad we can encourage you to pay a little attention to these important days too, and though they are just days and don’t matter all that much, but they are great reminders for us to take care, isn’t it?

      Your mom has to be careful because diabetics are prone to BP and also heart issues – my mother-in-law has all three, and they crept in gradually, so take all the precautions, and do introduce light walks or some kind of physical activity for your mom as that’s recommended to reduce the creeping in of such diseases and is good for diabetics too.

      You have to reduce the intake of fast food, though sometimes we all indulge, and that’s because with your child now you need to remember that what you eat and do will be copied by them, so you have to lay a good example in-front of them.

      Thanks for stopping by and sharing your experiences with us, and I appreciate the share as well. Have a nice day. 🙂

      1. Thanks for your kind suggestion Mam. I will take care of my Mom. I am feeling very bad that your mother in law suffering from all 3 diseases. God bless her.

        I Do. I love fastfoods but, as I said that I hardly take outside foods due to concern of healthy diet. I used to prepare at home and enjoy eating them. you are very right that our children follow and learn from us. So, we have to take care of such things for a healthy and happily leaving.

        1. You are most welcome Nisha, and I am sure you will 🙂

          That happens with age and perhaps the lifestyle she might’ve led earlier, and also heredity to a certain extent. That’s why it’s important to start taking care right away, without waiting for anything to happen, isn’t it?

          Preparing fast food at home is a good and better option and healthy too, any day better than eating it outside. Thanks once again 🙂

  26. This is an amazing article mam, with a lot of information about heart diseases and risk factors of getting it. I would like to add Yoga to prevent heart diseases. We all know uncountable pros of Yoga. There are simple yoga postures which can help to regulate our blood pressure. Like wise there are plenty benefits.

    And yes I have recently joined yoga classes to stay healthy and fit. I would like to recommend the same to everyone for a healthy life and healthy heart.

    1. Hi Ashu,

      Glad you liked the post, and yes, it does have a lot of information in the various links and infographic as well 🙂

      Like you, a few others have also mentioned yoga, which is indeed well known for it’s health benefits, not only for a healthy heart but also the overall health and well being. I am glad you joined yoga classes and must be seeing various benefits in your health now. However, you need to know the right postures to follow or else it can have an adverse effect too.

      Thanks for stopping by and sharing your experiences with us 🙂

  27. Hi Harleena,

    Speaking of the statistics indicating heart being the number one killer of people, I was just having a casual discussion with my personal trainer last week and he mentioned something very funny yet powerful.

    He said, “Kumar, the number one cause of death is life. So, what do you do?”

    His point was, you’ve got to do what you’ve got to do and do your best no matter what and hope for the best.

    I can’t say I have the healthiest heart but I exercise at least 3 days a week with my personal trainer first thing in the morning (that means 6 AM sharp) and I stick to the routine. Thankfully, I have never had any problem with my heart and I would like to keep it this way as long as possible. So, I take your suggestions seriously and I thank you for the recommendations 🙂


    1. Hi Kumar,

      Your trainer is very right in saying all that he said 🙂

      I know you are very regular with your workouts, as you’d mentioned it in an earlier post on sitting was a killing disease, so you are doing your bit and I am sure you eat healthy too as you are so particular about your health.

      It’s good you follow a routine, something that we miss out on if we sleep late – something we need to work on now. Yes, I don’t think you’d ever have any heart problems the way you are going. I liked what your trainer said, this is life and we can never say what happens tomorrow – what we can do is do our bit and make an effort to go in the right direction, so that we sleep with that satisfied mind of having tried it all, isn’t it?

      Thanks for stopping by and sharing your experiences with us 🙂

  28. Hi Harleena,

    There are many unhealthy people in the world. I have seen many of my friends who don’t even care about their health including heart.

    At the age of less than 25 many youngsters face heart problem it is because they don’t eat well. Most of them go for fast food which I hate the most.

    Even I see my friends in the college to have snacks cold drink instead of healthy juice. I mean how long their heart will be fine?

    If people want to remain health then they should follow the prevention tips you have shared including eating well, maintain weight and many more.

    Thanks for letting us know about it.

    Hope you are enjoying this week.:)


    1. Hi Ravi,

      Absolutely! Lots of youngsters who are not leading a healthy lifestyle are landing up with health issues and heart diseases.

      I think the major reason is the unhealthy lifestyle they lead, not following the right food habits, just as you mentioned, and also working late hours or leading a sedentary lifestyle. This includes sitting for long hours at work, just as bloggers do, or being couch potatoes while at home. They don’t make the effort to work out and live healthy, unless something happens to them.

      Most youngsters crave for fast food, which is another killer because of the deep fried stuff and the oil that’s used, besides not being the right kind of diet, which should consist of fruits, vegetables and whole grain foods etc.

      Yes, those are quick and easy ways to quench your thirst and hunger – have a pepsi or coke, and opt for any available snack like pizzas or burgers. We don’t allow that in our house too, though off and on it’s alright.

      Prevention is better than cure and if you want to have a healthy heart and lead a happy life, you need to follow the basics mentioned.

      Thanks for stopping by and sharing your views with us. Yes, trying to 🙂

  29. I really like that this is pushing heart health, we have had some big scares in our family with cholesterol issues that are genetic in design, despite naturally thin people across generations of family lines. I think we could all do with a lot more movement and health-mindedness, so I’m going to share this with my co-workers today to help keep people aware that just skimming over it and ignoring it changes nothing. 🙂

    1. Hi Catherine,

      It sure is, with an aim to create a little awareness about heart health, especially with Heart Day coming up shortly. 🙂

      Genes play a major role where health issues are concerned, so even if you are thin or have no visible signs, you never know what you carry within you, isn’t it?

      Thanks for stopping by and I appreciate you sharing it with your co-workers – hoping it helps them too. 🙂

      BTW – It would be nice if you could add your Gravatar or profile picture to that we can all see who we are talking to – just a friendly suggestion 🙂

  30. Hi Harleena,

    The latest medical research says that heart disease, high blood prrssure, and diabetes go in cluster just like grapes!

    Whenever you see someone who has a diabetes, for instance, chances are they also have a heart disease and high blood pressure. Doctors said when one goes the other two follows. And so they’re like The 3 Stooges. LOL

    A handful of nuts, like almonds for instance, are good to eat to prevent heart attack. That’s like 10 almonds a day! Also ampalaya which is a great powerful food for preventing heart attack, diabetes, and high blood pressure…all three in one…this ampalaya fruit (bitter melon) is like hitting 3 birds in one stone. Ampalaya is great to level your insulin. I love this food. I often saute this on scrambled eggs or veggie meat.

    Anyway, thanks for reminding us about our heart. Nothing beats exercise huh? When it cokmes to our heart we must keep this muscle in good shape!

    Have a great week.


    1. Hi Angela,

      I read that too and it does make sense 🙂

      They are all related somewhere and if you have one of the three diseases, you are bound to get the other two sooner or later, unless you take timely action.

      Never heard of ampalaya – that’s a new term! We have bitter gourd our end that’s supposed to be good (melons here are always sweet!)…though yes, almonds are supposed to be good, and there are a series of recommended things you can take to live a healthy life, for a healthy heart. But how many of us really go ahead and follow that – very few. I see so many of my elder relative follow it now, once they are diagnosed with one ailment or the other, whereas it’s said you need to take action when you are young, so that you don’t face such health problems.

      You bet, exercise is something we need to take up seriously. I tend to skip my morning walks the day I have late nights…so a good reminder to myself too to take care and sleep early!

      Thanks for stopping by and sharing your experiences with us. Have a nice week as well 🙂

    1. Welcome to my blog Ravish – good to have you over!

      Glad you liked the information shared here. I guess anything that makes you more aware about your health, nmust be shared, isn’t it? Thanks for stopping by 🙂

      BTW – Do add your Gravatar, so that we can all see who we are talking to – just a friendly suggestion because I can see your picture on your blogs. So, I know it would work here as well 🙂

    1. Welcome to my blog Rubab!

      Glad you liked the post, and yes, it’s always good to create awareness so that people who might have heart problems can take timely action.

      Thanks for stopping by 🙂

  31. Hi Harleena,

    That is a very informative info graphic! Ah! heart!! such a strong muscle yet so vulnerable! Modern life styles and diets have really played havoc with our tender heart! Despite all the warnings of avoiding stress, it has been rising in the recent times and all those precautions of eating healthy, of sleeping well…fall flat in this competitive, unending race.

    When heart problem entered my disciplined home, many people, even our next door doctor neighbour looked at us with immense surprise. They could not find a single cause listed by heart experts to pin responsibility of this disease, which merrily strolled into my happy, stress free home, full of exercise freaks! After all our well-wishers had discussed this topic in great detail, shredding it into pieces, they put the blame on heredity…that too unknown to us!

    I am so glad that you have highlighted the importance of World Heart Day by dedicating this post to it. Have a blessed week!

    1. Hi Balroop,

      Glad you liked it, just like me – as the moment I saw it, I just knew I had to share it here with everyone 🙂

      You are absolutely right about that! Though we read and write a lot about it, where are we really able to follow all of it? I am guilty myself of sleeping late, especially with the new community and forum now, and the never ending tasks in hand. All of this does lead to stress and thus, the poor heart health.

      Oh yes…our genes are what we carry within us, and you can never say from where we inherit what! I’ve seen so many health freaks fall flat, because of heart disease and mainly due to heredity issues, many from within my extended family itself. I guess what’s beyond our control, we can really do nothing about – except take care and precautions, other than that, what has to happen, will happen. Live each day as if it were your last – I try doing that now 🙂

      I just thought it would be good to bring up and talk about the World Heart Day and create a little awareness. After all, health is wealth, isn’t it?

      Thanks for stopping by and sharing your experiences with us. Have a nice week as well 🙂

  32. That’s for bringing my attention to this. After 10 hours of air travel, I guess I’ve smoked a pack of cigarettes sitting down. I think this encouraged me to bring more movement into my breaks in sessions. Otherwise this was affirming since I do follow all of the tips you have! Yay!

    1. Hi Jodi – nice to have you back 🙂

      My goodness! A pack of cigarettes can be dangerous for your heart. I guess it relieves stress to some extent – so people say! Never tried smoking, but it’s better to keep away.

      Yes indeed, keep moving and you stay well. It’s the same thing mentioned earlier in the sitting is killing you post, if you read that. Glad to know you are following the rest of the tips.

      Thanks for stopping by and hope you get some time to rest now 🙂

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