In today's busy schedules, it's important for each of us to take care of our health. Taking care of our heart becomes even more crucial after the age of 40. Due to changing lifestyles, increased stress, and natural changes in the body, the risk of heart attack increases after 40.

However, according to experts, there are some simple habits that, if adopted, can help reduce this risk. Let's see which habits yoga expert Dr. Narendra K. Shetty recommends.

Daily exercise is essential.
At least 20 to 30 minutes of brisk walking, cycling, yoga, or Surya Namaskar daily is beneficial for the heart. It improves blood circulation and helps lower bad cholesterol.

Strength training twice a week:
Exercises like squats and push-ups against a wall strengthen muscles and keep blood pressure under control. Those with uncontrolled blood pressure should only perform these exercises under expert supervision.

A fiber-rich diet
Including fruits, vegetables, pulses, nuts, and seeds, helps maintain a healthy heart. These foods reduce inflammation and prevent fat from accumulating in the blood vessels.

Get a full and sound sleep
7 to 8 hours of restful sleep daily is essential for your heart. Avoiding mobile phones and television before bed is beneficial. If you have a habit of snoring loudly, you should get it checked.

Control stress
Meditation and pranayama for at least 10 minutes daily reduces mental stress and has a positive effect on the heart. If you feel dizzy, try gentle breathing exercises.

Lose belly fat:
Excessive fat around the abdomen increases the risk of heart attack. Therefore, it's important to avoid sugary foods, fried foods, and eating late.

Drink plenty of water
Drinking 6 to 8 glasses of water daily helps maintain proper blood flow. Kidney patients should consult their doctor for water intake.

Reduce alcohol consumption
Cigarettes damage blood vessels, while alcohol increases blood pressure. Therefore, reducing or completely quitting these habits is good for the heart. Instead, choose alternatives like herbal tea.

Take a short walk after meals
A 10-15 minute walk after meals helps control blood sugar and fat. If you have knee problems, try light exercises by sitting and moving your legs.

Regular heart check-ups are essential
It's crucial to get a heart check-up every year after the age of 40. Often, heart problems occur without any symptoms. Regular check-ups can help detect these problems early. These include lipid profile, blood pressure, HbA1c, ECG, echocardiography, and stress tests.

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