7 science-backed tips to boost heart and brain health
Did you know that your brain fires more messages than all the phones in the world combined? Similarly, your heart beats around 100,000 times a day, in order to keep you alive, sharp, and thriving.
While taking care of heart and brain health is extremely important, we often tend to add pressure to it with today's lifestyle. From sedentary habits to poor dietary choices, our modern lifestyle often works against the very organs we rely on the most. What's the fix? Well, the trick is in the basics. Here are 7 science-backed tips to boost your heart and brain.
Eat better
A balanced and nutritious diet is important for both the heart and the brain.
The Mediterranean diet, which is loaded with fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, is heart-healthy. This diet reduces the risk of heart disease by up to 30%. Eating omega-3 fatty acids, found in fish like salmon, is known to support cognitive function. It is also important to limit processed foods, added sugars, and saturated fats to keep the arteries clear and brain cells sharp.
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Stay active
Regular exercise is crucial to strengthen the heart and improve brain health. Aim for at least 150 minutes of exercise a week. This could be moderate aerobic activity, like brisk walking or cycling. A 2025
study
found that even small amounts of moderate to vigorous physical activity are associated with big reductions in dementia risk. Exercise does not really mean spending hours in the gym. Even small bursts of activity, like taking stairs or walking, can help.
Quit tobacco
Smoking does no favour for your heart or the brain. In fact, it's wreaking havoc on your health. Tobacco damages blood vessels and impairs brain function. Quitting tobacco lowers heart attack risk and also improves cerebral blood flow. Even vaping, which is often marketed as a safer option, still poses risks due to nicotine's impact on blood pressure. Vaping is a way for adults to stop smoking. It's not for non-smokers, especially children and young people, to try.
Get a good night's sleep
(Pic courtesy: iStock)
A restful sleep is important for your overall well-being. Sleep is important for brain repair, as well as heart health. Aim for at least 7-9 hours nightly. A 2024
study
found that poor sleep increases the risk of hypertension and cognitive decline. Maintain a consistent sleep schedule. Good sleep hygiene, such as limiting screen time before bed, avoiding coffee at least 2 or 3 hours before sleep, and creating a restful environment, can help.
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Keep cholesterol in check
When the cholesterol levels go up, it clogs the arteries, which raises the risk of a heart attack and stroke. It can also affect memory. Monitoring LDL, the bad cholesterol, is important. One can maintain healthy levels through diet, exercise, or medication if needed. You will be able to catch these early on with regular check-ups.
Blood sugar levels matter too
Elevated blood sugar levels can damage blood vessels and nerves. This can harm both the heart and the brain.
Studies have found that stable glucose levels reduce cognitive decline risk in diabetics. Simple things like monitoring blood sugar, eating low-glycemic foods, and following medical advice can help.
Keep blood pressure in check
Hypertension, which is often called a silent killer, is one of the leading causes of chronic illness, such as heart disease, stroke, and kidney failure. It also increases the risk of dementia. Regular monitoring, stress management, and a low-sodium diet are important to regulate blood pressure.
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