heart healthy in summers Dr. Ashish Dolas

5 Ways to Keep a Heart Healthy in Summers.

Hot summers can cause heart attacks and strokes in individuals who are at risk of heart disease and it’s essential to keep our heart safe when the temperatures rise. The heart has to struggle a lot harder to cool itself off in hot weather. While exercise is the best medicine, it is important to take some necessary steps to avoid hot weather heart attacks.

Most hearts can go through the hot summers without skipping a beat. But if you have heart disease, heart failure, or blockages or are over 45, it becomes crucial to take proper precautions. Take extra care if you are overweight, especially if you have increased waist size or have diabetes or high blood pressure.

Here are 5 tips that help you stay healthy and avoid problems associated with heart diseases and summers:


Early-morning workouts are a wonderful way to get the exercise one need for optimal heart health while enjoying the beautiful sights and sounds of the season. Whether it’s brisk walking, running, or biking, “green exercise” physical activity in natural settings has truly remarkable health benefits, ranging from lower blood pressure and a healthier heart rate to brighter moods and improved sleep.


We need fats in our diet, including saturated, polyunsaturated, and unsaturated fats. One fat that one doesn’t need is trans fat, known to increase the risk of catching heart disease or having a stroke over a lifetime. This is because trans fat clogs the arteries by raising bad cholesterol levels (LDL) and lowering good cholesterol levels (HDL). By cutting them from the diet, one can improve the blood flow throughout the body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarine, and fried fast foods to add flavor and texture.


Many fruits and vegetables contain antioxidants and ultimately can help reduce the risk of atherosclerosis, development of fat, cholesterol and other substances on the inner walls of arteries. It is recommended to consume at least 4.5 cups per day of fruits and vegetables as part of a healthy lifestyle that can help one avoid risks for heart disease and stroke.


Drink plenty of water before, during, and after physical activity, or any time to avoid dehydration. For low-calorie flavor, add slices of your favorite fruits such as melon, oranges, berries, or even cucumber or mint to a pitcher of water and refrigerate for two hours. Not only does that prevent dehydration, but it can also help you maintain a healthy weight. The researchers found that inadequately hydrated people are more likely to be overweight than those who drank ample water and ate fruits and veggies with high water content.


Sleep is a crucial part of keeping the heart-healthy. If one doesn’t sleep enough then maybe at a higher risk for cardiovascular disease no matter what the age or other health habits are. One study examining 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night.

As the climate is changing rapidly, it is affecting most of the world’s population. The ozone layer is being deteriorated, and the UV rays are directly reaching the earth’s surface, which is very harmful. People with heart disease should avoid going out in the sun since heat affects them more than normal people. They should ensure that they follow the tips to stay healthy in summers. The most important point is to keep their body cool at a maintained temperature. This means the heart would have to work normally, and no extra pressure would be required to pump blood to all parts of the body and keep the temperature regulated. So, take care of your heart and your health this summer to lead a healthy and fruitful life.

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