Essential Things You Must Do for Your Healthy Heart ( Heart Health ) ( Tips for keeping heart healthy )
❤️Essential Things You Must Do for Your Healthy Heart – Ayurvedic & Desi Tips
By Ayush Awasthi – Ayurvedic Student
❤️ Introduction: Dil hi toh hai… Sambhalna zaroori hai!
Aaj kal ke time mein, heart attack sirf bude logon ka issue nahi raha. Bohot saare jawan log – even in their 30s – sudden cardiac arrest ka shikar ho rahe hain.
Aur sabse badi dikkat ye hai ki log heart ko tab tak importance nahi dete jab tak kuch serious na ho jaye.
Mujhe yaad hai, mere ek friend ke father – sirf 45 saal ke – ek din office mein gire aur heart attack se unka death ho gaya. Na unhe BP tha, na diabetes. Lekin unki lifestyle sedentary thi, stress zyada tha aur khana bilkul unhealthy.
Tab mujhe samajh aaya – Healthy heart koi luxury nahi, necessity hai.
🩺 Why Heart Diseases Are Increasing So Fast
- Zyada tel-masala, processed food
- Sitting jobs, no exercise
- Daily stress aur mental pressure
- Smoking, alcohol
- Inconsistent sleep
- Pollution aur jagah-jagah adulterated food
👉 Isiliye agar aap chaahte ho ki dil saaloon tak sahi chale, toh kuch basic habits abhi se shuru karo.
1️⃣ Start Your Day with Warm Water + Garlic / Lemon
Subah ek glass garam paani mein 1 lahsun ka tukda ya aadha nimbu daal kar peena
- Reduces cholesterol
- Clears arteries
- Controls blood pressure
Ayurvedic Logic:
Garlic is hridya vardhak – heart tonic. Lemon detox karta hai aur vitamin C se arteries strong banti hain.
🧡 Personal tip: Mere ek uncle ko high BP tha, unhone ye routine 3 mahine follow kiya, aur BP normal ho gaya without medicine!
2️⃣ Walk Daily – 30 Minutes Kam Se Kam
Chahe morning walk ho ya evening, har din chalo.
Sitting 9–10 hours without movement = direct risk of blockages.
Ayurvedic view:
"Vyayamahaarah se shaktih vardhate."
Regular movement improves all doshas and supports hridya (heart).
🚶♂️ Bonus tip: Walk barefoot on grass – improves mood, BP, and grounding effect milta hai.
3️⃣ Avoid Processed Oil – Use Cold Pressed or Desi Ghee
Refined oils like sunflower, soybean, or vanaspati cause inflammation and artery damage.
✅ Better options:
- Cold pressed mustard oil
- Wood-pressed coconut oil
- Homemade Desi ghee
🍲 Personal example: Humare ghar mein sirf mustard oil use hota hai. Nani ke time se tradition hai – aur unka BP hamesha normal tha, bina dawai ke.
4️⃣ Practice “Anulom Vilom” + Bhramari Pranayam Daily
Breathing exercises directly help your heart rate and calm your nervous system.
Only 10 mins daily:
- Anulom Vilom (alternate nostril breathing)
- Bhramari (humming bee sound)
Ayurvedic Logic:
Manas (mind) and hridaya (heart) are connected. Stress = direct heart strain.
🧘 Try this: Early morning, open window ke paas ya terrace pe baith kar pranayam karein.
5️⃣ Eat These 5 Heart-Friendly Ayurvedic Foods
Include these desi items in diet:
| Food | Benefits |
|---|---|
| Arjun Chaal | Strengthens heart muscles |
| Pomegranate (Anar) | Improves blood flow |
| Black raisins (Munakka) | Iron-rich, lowers cholesterol |
| Desi Ghee | Lubricates arteries if taken in moderation |
| Flax Seeds (Alsi) | Rich in omega-3, prevents blockages |
🌿 Suggestion: Arjun chaal ka kadha ya capsule form mein bhi le sakte hain (after consulting vaidya).
6️⃣ Sleep Well – Before 11 PM & 6–7 Hours Minimum
Night owls beware – late-night scrolling or TV increases cortisol, impacts heart function.
🛏️ Sleep se:
- Blood pressure normalize hota hai
- Heart rate regulate hoti hai
- Mood better hota hai
😴 Tip: Use Brahmi or Jatamansi oil on head for deeper sleep.
7️⃣ Control Salt + Sugar + Sitting
Excess sugar and namak = big enemies of heart health.
- Replace sugar with jaggery (gur), honey (shehad) or dates (khajoor)
- Reduce salt in processed snacks and pickles
- Break sitting every 30 mins
💥 Reminder: Heart attack risk doubles after 5+ hours of continuous sitting.
8️⃣ Do One Stress-Relief Activity Daily
Stress = seedha heart par impact.
Pick your stress reliever:
- Gardening
- Bhajan / meditation
- Drawing / playing with pet
- Talking to someone
- Nature walk
🧠 Ayurvedic view:
“Chinta chita samaan hai.”
Stress kills slowly like fire.
👉 Also read our blog: 10 Stress Relief Tips – Gharelu Ayurvedic Way
9️⃣ Quit Smoking, Reduce Alcohol – Even Occasionally
Even social smoking damages blood vessels.
Alcohol increases fat in blood = raises BP and cholesterol.
🚭 My neighbor quit smoking at 38 after minor heart pain – now jogs daily and drinks only herbal tea.
🔟 Have Your BP & Lipid Profile Checked Every 6 Months
Awareness is everything.
- After 30, get BP, cholesterol and sugar checked twice a year
- Don’t wait for symptoms – heart issues are often silent
💉 Ayurvedic Insight:
Instead of blindly taking medicines, understand your prakriti and do preventive care.
Some more steps you should take to Keep a Healthy Heart 💝
Nasya Therapy for Emotional Balance
💧 Daily Anu Taila Nasya (2 drops in each nostril in the morning) helps balance Vata and calm the nervous system.
- How it helps the heart: Reduces emotional stress, balances blood pressure, improves prana flow.
- Personal Tip: My friend's father started Anu Taila daily and noticed reduced anxiety and better sleep.
Dinacharya (Daily Routine) for Heart Rhythms
Ayurveda emphasizes regularity — sleep, wake, eating at fixed times.
- Why it matters: Irregular habits disrupt your biological clock, which affects blood pressure and metabolism.
- Desi Hack: Eat dinner before 8 pm, and try sleeping by 10 pm. Apne body clock ko reset karo naturally!
Abhyanga (Oil Massage) – Heart’s Hidden Friend
🌿 Full-body massage with warm sesame oil once or twice a week.
- How it helps: Improves circulation, reduces stiffness, and calms nerves.
- Bonus: Also improves skin, sleep, and hair – ek teer se 3 nishane!
Avoid Viruddha Ahara (Wrong Food Combinations)
E.g. milk + salt, fruit + curd, fish + milk – ye sab avoid karo!
- Heart Impact: These combinations increase Ama (toxins), which clogs arteries.
- Simple Rule: Avoid heavy, dairy-based junk food with incompatible combos.
Shirodhara or Head Oil Dripping (Optional)
Best done under supervision in Panchakarma clinics.
- How it helps: Stress reduction, mood balancing, and BP control.
- Real Case: My uncle tried Shirodhara during work burnout – after just 3 sessions, he slept better and felt mentally lighter.
Gratitude & Forgiveness Practice
💗 Emotional well-being directly impacts your heart.
- Start a Journal: Write 3 things you’re grateful for daily.
- Ayurveda says: Heart (Hrudaya) is the seat of consciousness (Atma). Clean your heart not just physically, but emotionally too.
Herbal Dhoop or Havan for Mental Peace
Desi stress relief! Use Guggal, Kapur, or Havan Samagri at home in evenings.
- Why: Purifies air, calms the mind, uplifts the mood.
- Bonus: Also keeps infections away.
Walk Barefoot on Grass (Earthing)
🌱 Subah-subah dew-covered grass par chalna = natural grounding.
- Benefits: Reduces cortisol (stress hormone), balances BP, and strengthens your connection to nature.
- Try It: 10 mins daily in a park can uplift your entire day.
Heart-Healthy Kitchen Spices
Use these daily in food:
- Lahsun (Garlic): Natural blood thinner
- Dalchini (Cinnamon): Lowers cholesterol
- Jeera, Ajwain: Improves digestion = less toxins
- Arjun chaal powder: Strengthens heart muscles (1 tsp with honey)
Avoid Anger & Jealousy – Silent Heart Enemies
"Krodh, Irshya, Dwesh – ye sab Maanas rog hain jo sharir ko bhi bigaad dete hain."
- Tip: When you feel angry, take deep breaths or chant "Om Shanti" for 2 mins.
- Practical Hack: Practice maun vrat (silence) for 1 hour once a week.
💖 Bonus Tips:
🕉️ Daily Heart-Strengthening Rituals
- Chant “Om Namah Shivaya” or Mahamrityunjaya mantra
- Drink Tulsi + Giloy + Munakka tea
- Use Hridaya basti in Panchakarma once a year (after consultation)
👉 Also read:
“Daily Morning Routine to Lower Fasting Sugar Levels – Ayurvedic Way” – for diabetes and heart prevention together.
https://stellarayurveda.blogspot.com/2025/07/daily-morning-routine-to-lower-fasting.html?m=1
👉 For immunity and heart both, check out:
Boost Your Immunity – Desi Ayurvedic Lifestyle
https://stellarayurveda.blogspot.com/2025/07/natural-ways-to-increase-immunity.html?m=1
🧘 Conclusion – Heart ka khayal rakhna is Self Love
Ayurveda kehta hai – dil sirf ek organ nahi, jeevan ka mool hai.
Agar aap chahte ho ki aapka mann, mood, memory sab sahi rahe – toh dil healthy hona chahiye.
Aaj se in tips ko follow karo. 3 mahine mein hi difference feel hoga – energy, BP, mood sab improve hoga.
Aur haan – keep smiling! 😄
Author: Ayush Awasthi – Ayurvedic Student
📖 Sharing real, practical, desi nuskhe from the science of life – Ayurveda.
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