SIMPLE HABITS TO KEEP YOUR CARDIOVASCULAR SYSTEM HEALTHY

Every beat of your heart is a reminder that life is moving forward. With World Heart Day around the corner, I felt it was the perfect time to talk about the small yet powerful choices we can make to protect our most vital organ. Heart disease continues to be the leading cause of death globally, responsible for nearly one-third of all deaths worldwide, according to the WHO. These numbers are alarming, and they remind us that heart health is not something to take for granted.

- Jhumpa Mukherjee WELLNESS AT WORK

The good news? You don't need dramatic lifestyle overhauls to protect your cardiovascular system. Consistency in simple habits can go a long way in keeping your heart strong and resilient.

1. Move More, Sit Less

Long hours at a desk can slow circulation and strain the cardiovascular system. Try adopting the “60-2 rule”: for every 60 minutes of sitting, stand or walk for at least 2 minutes. Even small movements, such as stretching at your desk, taking stairs, or pacing during calls, improve blood flow and reduce cardiac strain.

2. Fuel Your Heart with the Right Foods

A diet rich in fiber, omega-3 fatty acids, and antioxidants strengthens the cardiovascular system. Simple swaps like nuts instead of chips, fruit instead of sugary snacks, and whole grains instead of refined carbs make a big difference. Stay mindful of salt and processed food intake, as both are linked to high blood pressure and heart disease.

3. Practice Mindful Breathing

Stress is one of the most underestimated threats to heart health. Mindful breathing for just a few minutes a day helps lower blood pressure and calm your nervous system. Try the 4-4-4 method: inhale for 4 seconds, hold for 4, exhale for 4. It's simple enough to do between meetings or while waiting for your computer to restart.