World Heart Day 2018: Exercise for at least 150 minutes a week, WHO recommends 

Global health watchdog, the World Health Organisation, describes cardiovascular diseases as the number one cause of death globally. "More people die annually from CVDs than from any other cause," WHO states on its website.

Every year, September 29 is celebrated as World Heart Day with an aim to raise awareness about the rising incident of cardiovascular ailments across the globe and educating people about various ways to ensure a healthy, strong heart.

Experts suggest obesity and lack of exercise as the leading causes of heart ailments, interestingly, one does not need to take any drastic step to better heart health, minor dietary tweaks can go a long way in ensuring a rock-solid heart.

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This World Heart Day, let us take a look at some of the thumb-rules that can easily be incorporated into our daily routine to rev up our heart health.

"Eating healthy doesn’t have to mean dieting or giving up all the foods you love. Learn how to ditch the junk, give your body the nutrient-dense fuel it needs," notes the American Heart Association on its website.

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‪Eat more fresh fruit and vegetables to protect your health.‬ ‪A healthy diet contains at least 400g of fruits and vegetables daily. ‬ ‪🍌🍐🍒🍓🥦🥒🍅🥕 ‬ ‪Let’s #BeatNCDs‬

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Diet

Your diet can go a long way in keeping your system healthy and various bodily process in full bloom. The American Heart Association calls for including whole grains, millets, legumes in the daily diet and ditching processed items.

Fats are not bad, saturated ones are -- those are found concentrated in animal fats and processed food items. Fats included in your diet from natural sources -- fish, nuts -- are all rich in essential fats like the omega fatty acids. Load up on fresh fruits, vegetables, nuts, herbs and limit your junk and processed foods intake to see the difference. Managing your caffeine and alcohol intake is also vital for optimum heart health, ensure not consuming more than 400mg of caffeine on a daily basis.

Ditch processed sugar, honey is better; monitor your sodium intake.

"An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke," WHO adds.

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Are you taking care of your heart? ❤️ Cardiovascular diseases are No 1 cause of death globally.

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Exercise

"Insufficient physical activity is one of the leading risk factors for death worldwide. Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes," WHO states on its website.

The international health watchdog recommends, "at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity."

Everything in between

Besides being mindful of your diet and getting sufficient physical activity, it is imperative to keep a check on your stress levels and maintain a healthy sleep routine. Ensure getting 7-8 hours of sleep every day and indulge in stress-alleviating exercises to refuel your brain.