5 Vegetables That Have More Protein Than Eggs

It is important to include healthy sources of protein in your diet every day. Protein is the building block of the body and helps your body function smoothly and maintain muscle mass. When we think of protein, eggs, fish, and chicken might strike us immediately. Not to forget, they are protein-rich foods. But if you are not a big meat lover, you have other options as well to get the recommended amount of protein that your body needs. There are plenty of protein-rich vegetables that are available throughout the year. Vegetables can be eaten in the main course, salads or even as a side dish.

Try out these vegetables that are high in protein:

1. Spinach: You might be aware of the fact that spinach is a popular “superfood”. Include this vegetable in your diet as within that deep dark green colour is plenty of protein. Apart from this, spinach is loaded with iron, vitamins, minerals, and antioxidants.

2. Mushrooms: With immune-boosting properties and a firm texture, mushrooms are flavoursome, extremely nutritious, and make a filling meal. You can cook under a hot grill with some olive oil. Once they are done, you can simply top them with little fresh chopped garlic. You can even boil them and include them in your salads or soups.

3. Peas: The tiny green peas contain about 9 grams of protein per cup. They are a good source of vitamin A, B, and C, phosphorous, and iron. Additionally, the generous amounts of vitamins B and folate found in peas can help reduce the risk of cardiovascular diseases.

4. Cauliflower: Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers. It is also a great source of vitamins C and K and minerals like iron, calcium, potassium, manganese, magnesium, and phosphorus. Cauliflower is a versatile vegetable which can be prepared in a number of ways.

5. Asparagus: A popular green vegetable with high nutrient content, asparagus is a rich source of protein along with nutrients and minerals like copper, manganese, phosphorus, magnesium, and vitamin B. Asparagus can be grilled, boiled, steamed, or even pan-fried. You can include them in your salads or even have them as a side dish.

Gut Health: 6 Important Steps For A Healthier Gut

What is the gut? Why is it so relevant to your health? If you have been trying to find an answer for this, you just checked into the right place. Well, your health starts with your gut. The vast microbial world living inside you has the ability to affect your immunity, hormone balance, energy levels, physical performance, and brain function.

Yes, that’s how important your gut is! The core service provided by gut microbe is absorbing and synthesizing nutrition from your food. Yes, your health is not determined by what you eat; it is defined by the ability of your body to absorb that nutrition from food and supplements. This means that if your gut is not in a good state of health, even the healthiest of all foods wouldn’t benefit you.

A number of new researches and studies show just how important gut health is and that it can expose you to the risk of a number of diseases if compromised. And guess what, your diet and lifestyle have a big role to play when it comes to your gut health. Well, relax! We’ll tell you how to keep your gut healthy.

These 6 steps are your key to a healthier gut. Take note.

1. Eat more vegetables

Vegetarian foods are blessed with most of the essential nutrients you need. These nutrients are required by your body on a daily basis and are the basic foundation for a healthy being. And the best part about such vegetables is that they are high in fiber which is required for a healthier gut. It also helps in keeping your other bodily functions running. So remember, a plant-based diet is great for your gut health.

2. Prebiotics

Most of you must have heard of probiotics and their benefits for your overall health. But not many people are aware of prebiotics. They are non-digestible fibers present in humans and foods like garlic, onions, leeks, raw asparagus, dandelion greens, and more. They act as a fuel for healthy gut bacteria and are beneficial for digestion, heart, immune system, and lowers the risk of inflammation and obesity.

3. Mindful eating

Sometimes, it is not even the food you eat. It also depends on how peacefully you ate. Yes, mindful eating is also a powerful practice that offers a number of health benefits. It is essential to proper digestion. Eating peacefully ensures that all the essential nutrients are absorbed by the body, thereby cutting the risk of bloating and constipation. Being aware of what you are eating is important because it keeps you informed about triggers for bloating, indigestion, and intolerances.

4. Sleep

Lack of sleep takes a toll on your mood and microflora. 95% of the body’s serotonin levels, which is the sleep hormone, are secreted by the gut. Lack of sleep can disturb the balance of hormones in your body. It disturbs serotonin, melatonin, and cortisol levels in the body resulting in fatigue, obesity, increased risk of diabetes and anxiety. Try to improve your sleep patterns by following a proper sleep schedule and eliminating any factor which could disturb you while sleeping.

5. Control carbs and sugar intake

The bad bacteria of your gut have a feast when you fill up on carbs and sugar. Remember that carbs are broken down into sugar in your body which can increase blood sugar levels. So sticking to a low-carb diet can be helpful in restoring the gut bacteria balance. Fill up on healthy foods like lettuce, broccoli, kale, spinach, and chicory for this purpose.

6. Exercise

Obese and healthy people have different microflora in the gut, and this is affected by their level of exercise. Physical workout affects the gut bacteria by signaling the hormones to boost metabolism levels in the body. So put your sports shoes on and go for a run or hit the gym or climb the stairs. Any form of workout or exercise will benefit your gut health. So get going!

6 Warning Signs of Calcium Deficiency That You Need to Look Out for

Ever had your mom force you to drink a tall glass of milk? Well, it was a daily routine for most kids and you might have hated it but the thing is that milk is one of the major sources of calcium. Your mom just wanted to make sure you have excellent bone health and are safe from calcium deficiency!

Calcium is extremely important for our overall health and there’s no doubt that being calcium deficient can result in multiple ailments.

Calcium deficiency can lead to tooth decay, osteoporosis, rickets, and some other serious diseases. Hence, identifying and treating this deficiency at the right time is important. For that, you need to know calcium deficiency symptoms.

So, here are six signs that your body needs more calcium:

1. Muscle spasm

Apart from maintaining good bone health, calcium plays a major role in muscle movements. When you lack calcium in your body, the normal functioning of your muscles is disrupted. You can notice this disruption in the form of muscle spasm, twitching, or pain under your thighs and arms. In fact, disruption in muscle movement is one of the most common signs of calcium deficiency.

2. Disrupted heart rhythm

When the calcium levels in your body are low, the heart muscles do not function properly. The contraction of heart muscles is not in rhythm with your heartbeat. This causes an abnormal heart rhythm. However, this is more serious and happens only when the calcium level in your body drops really low.

3. Feeling of fatigue and tiredness

Researchers from a study published in the Journal of Applied Physiology found that a structure called the sarcoplasmic reticulum(SR) present in your muscle cells is responsible for the release of calcium. When calcium is not released properly, your muscles feel week. As a result, you feel fatigued and tired. The researchers also found that consumption of caffeine can help in the release of calcium from the SR.

4. Brittle nails

One of the most common and early symptoms of calcium deficiency is brittle nails. If your nails break easily, are prone to chipping, or don’t grow out properly, it could mean that you lack calcium.

5. Aggravated PMS

A study published in the journal Obstetrics & Gynecology Science found that the participants reported better mood and lesser bloating when they took calcium supplements for two months. If you are suffering from severe PMS, it could mean you’re deficient in calcium.

6. Poor dental health

Calcium is one of the key factors when it comes to healthy teeth. Hence, a lack of it can cause poor dental health. When your body lacks calcium, it tends to draw it from your teeth, making it prone to tooth decay. Moreover, it can also cause weak roots and irritated gums.

So, if you’ve been experiencing some of these symptoms, it is best that you see a doctor and figure out how you can raise your calcium levels.

Do You Feel Tired All the Time? Then You Might Be Deficient in These 4 Vitamins

Hey sleepy heads, we’ve got some news for you. If you still haven’t figured out why you feel tired all the time, then we’ve got some answers for you! Feeling fatigued means your body is deficient in certain vitamins, and a nutritionist agrees with us.

Nutrients play a major role in providing you energy and maintaining proper functions in your body. And if you don’t replenish them from time to time, then you just don’t lose out on your immunity, but also on your energy levels.

According to a dietician and clinical nutritionist, Anshika Srivastava, if you’ve been feeling way too tired lately, then you might be deficient in some of the major vitamins.

She explained that your body needs vitamins because they convert energy from the food you eat. That means, if you are vitamin deficient, then of course, you’ll feel tired all the time because your food is not being converted properly, to keep you up and active.

And which are these vitamins?

Here are the four vitamins suggested by Ms. Srivastava that are critical:

1. B vitamins, especially B12

If you are low on this particular vitamin, then it will directly impact the health of your RBCs or red blood cells. Due to this, you can have problems like anaemia, and that leads to fatigue.

“If you talk about the natural sources of vitamin b12 then you’ve got eggs, fish, dairy, shiitake mushrooms, mutton, and chicken. For vegans, check with your doctor about B12 supplements” she suggests.

2. Vitamin D

“Vitamin D is very important to boost your energy, and its intake is even more important in today’s time. This is because it also helps in enhancing immunity. If you lack vitamin D, then a lot of other micronutrients and minerals don’t get absorbed in your body. And due to this, you feel fatigued”, explains Ms Srivastava.

“You get a maximum amount of vitamin D from sunlight, so don’t forget to absorb sunlight for at least 15 – 20 minutes every day to replenish vitamin D in your body”, she adds.

3. Vitamin C

Vitamin C is another important nutrient not just for your immunity, but also for your overall well-being. This is because it is responsible for the proper functioning of the cells in your body. Your body has millions of cells, and a healthy body is the one that generates healthy cells on a daily basis. Cells control the overall functioning of the body, and for that, they take the help of vitamin C.

“Low levels of cells functioning will obviously slow your overall pace and that’s why tiredness will hit you hard”, explains Srivastava.

4. Vitamin A

“Vitamin A is very important when it comes to muscle building, and if you have weak muscles, then, of course, you will feel fatigued,” she says.

She recommends you eat carrots, spinach, sweet potato, mangoes, papaya, pistachio, etc. to keep your vitamin A levels in order.

“Another reason for fatigue, apart from your diet, can be lack of sleep, not following a proper routine, lack of physical activities, stress, and serious health issues which are unidentified. So, if you feel that even after eating all this, you are still low on energy, then you must visit a doctor without fail,” advises Srivastava.

These Are the 4 Absolute Worst Times to Have Green Tea in a Day

We all know that green tea has a plethora of benefits that can boost your overall health. Not just your health, it can also improve your skin and hair. Hence, it has become a favourite for many.

But, you need to have it a certain way for its benefits to affect you. Before you brew yourself a cup of green tea, do you know there are a few times during the day that you should not drink green tea? Yes, if consumed at a certain time of the day, green tea can do more harm than good.

So, refrain from consuming during these 4 times:

1. Before bedtime

If you have sleep-related issues, you should avoid consuming green tea too close to bedtime. Though it is known for its soothing properties, it does not induce sleep. This is because it contains caffeine which might disrupt the release of melatonin, preventing you from having a proper sleep.

2. First thing in the morning

You might have believed that consuming green tea on an empty stomach can kick start your metabolism, but that’s not the case. The strong antioxidants and polyphenols present in green tea tend to increase the production of gastric acid which can possibly upset your stomach.

3. Right after consuming medicine

If you are in a habit of popping your medicines with a cup of green tea, you need to stop. Consuming green tea along with or right after taking your pills can be harmful. The chemicals present in your medicines can react with green tea which can lead to acidity. Therefore, it is always advisable to consume your pills with only plain water.

4. With or just after your meals

Green tea improves your digestion, but if you drink your green tea along with your meal or soon after it, it can reduce the absorption of nutrients from the meal. This can create a nutrient deficiency in the long run. Thus, it is not recommended. Try keeping at least an hour’s gap between your meal and green tea.

It is often suggested that you don’t exceed three cups of green tea in a day since it can lead to dehydration. Moreover, too much of it can also result in your body flushing out some essential nutrients. So, even in the case of green tea, moderation is the key!

There Is More to Yoga Than Just Stretching. Here Are 6 Benefits of Yoga You Need to Know About

Yoga is often referred to as a low-impact workout that stretches your muscles. But anyone who has practiced it, even for a little while, begins to see it as a science that targets your holistic wellbeing. Its benefits tend to cross over far beyond the realm of physical health and flexibility to the land of mental health and happiness as well.

So let’s see the other benefits of yoga that people seldom talk about:

1. The mind-body connection

Syncing one’s breath with poses helps the mind focus its attention on breathing and body movements. For instance, in surya namaskar, one’s mind focuses on the current pose, the breath, what the next pose is, and which of the two feet to use first.

A good-to-know rule of thumb for breathing in yoga poses is: inhale every time your hands move away from the earth/mat and go towards the sky/ceiling. Exhale every time your hands move towards the earth/mat. In this way, focusing on the breath and poses increases your mindfulness and is a form of meditation in itself.

2. Pranayamas to relax

The stressors in our fast-paced daily life lead us to take shallow and rapid breaths. This makes us feel further agitated. Reminding ourselves and breathing slow and deep breaths makes us feel relaxed. Pranayama also focuses our attention inwards (away from the world) and our thoughts slow down. Therefore, spending five minutes to do simple pranayamas post-yoga asanas and before meditation is recommended.

3. Helps you psychologically

Chakras are the energy centers in our body that govern specific behaviours. Yoga practice works on a profound level to realign the chakras that weren’t working in an ideal way.

Psychologically, a few of the aspects I noticed changes in myself personally were: increased objectivity. I began to be less focused on my point of view and focusing on the other person’s perspective in a given situation. It made me more patient as well.

4. Pushing boundaries and letting go

When you begin a regular yoga practice you begin to understand the demands of your body better. It is essential to have an element of ease in your asana. So, you begin to understand when you can trust your body to stretch a bit more or where you can let go a little. The increased flexibility helps you build a growth mindset in life as well.

5. Bodyweight exercises

Some yoga poses require you to put your body in such orientations and positions that ultimately one has to support their own body weight. Chaturanga dandasana is an ideal example here. Moreover, when we try to hold standing poses such as warrior pose or triangle pose longer, it strengthens our leg muscles. Malasana, the squat holding pose, and vrksasana (tree pose) are also beneficial for these reasons.

6. Prevents injuries and keeps the joints mobile

Yoga asanas are designed to let your joints and most body parts such as limbs move in ways that they don’t get to otherwise. This is due to our lifestyle (we are looking at you, office chair!). The asanas ensure that our joints experience their intended full range of motion. The muscles too via regular use are better equipped to handle shocks and jerks.

As a new yogi, it helps to understand that yoga is just as much about feeling good, feeling present, and getting better at life as it’s about toning, stretching, and strengthening your muscles. The best way to experience goodness is to experience it ourselves. Did you know that a 20-minute at-home yoga session can serve these benefits too?

Dealing With an Upset Stomach? These 7 Foods Can Help You Out

Having an upset stomach is just horrible, especially when you are doubled over in pain. Add to that cramps, vomiting, bloating, indigestion, constipation, diarrhoea or nausea-and it becomes almost impossible to bear it with day-to-day tasks.

There are multiple reasons behind an upset stomach, While it’s a good thing to stick to your diet plan during this time there are some foods that can actually help soothe your stomach. If you find yourself struggling with indigestion often, some of these foods you can use as upset stomach home remedies:

1. Banana: There is a reason why bananas remain a recommended energy booster for marathon runners. Bananas are easy to digest and generally, they don’t upset the stomach. Bananas also pectin that helps facilitate bowel movements naturally.

2. Papaya: Add this tropical fruit to the list of tummy soothers. Eating papaya helps to ease indigestion, encourage digestion, and helps with constipation. The magic is in enzymes chymopapain and papain, which help breakdown proteins and soothe the stomach to promote a healthy acidic environment.

3. White rice: When your stomach is feeling topsy-turvy, it is a good idea to stick to bland, white foods like toast, rice, or boiled potatoes. Not putting more stress on an already sensitive digestive system, white rice food helps to ease diarrhoea by absorbing fluids and adding bulk to your stool.

4. Ginger: Many studies have shown how ginger works well as an anti-nausea remedy and improve overall digestive health. If you decide to take ginger, the recommended limit is four grams of ginger daily. You can also choose to chew on a piece of fresh ginger or steep fresh ginger in hot water for a soothing hot tea.

5. Applesauce: Like bananas, apples are a good source of pectin that helps to reduce the symptoms of diarrhoea. If you are dealing with an upset stomach, skip apples and instead have applesauce as cooked down apples will be much easier to digest.

6. Chamomile/peppermint tea: Besides the soothing effect of a warm cup of tea, both chamomile and peppermint have been noted for their stomach-specific healing properties. Peppermint activates an anti-pain channel in the colon. It also eases symptoms associated with IBS and helps with nausea. Chamomile helps to relieve an upset stomach and abdominal pain.

7. Yogurt: Dairy can be detrimental to an upset stomach, but a bowl of plain yogurt can have quite the opposite effect. The key is to make sure that you are choosing a yogurt that is labeled as having a time cultured. These cultures will increase the number of good bacteria in your gut, aiding digestion and reducing the uncomfortable feeling of being bloated. Ideally, choose organic fresh plain yoghurt.

Make sure you eat healthy food and don’t eat junk and processed foods if you have an upset stomach. Eat plain and light food that is easy to digest. Also, you should exercise regularly for the smooth functioning of the body.

Here Are 8 Neat Tricks Prescribed by a Top Dietician to Reduce Your Salt Intake

Knock, knock! If you are one of those who sprinkle salt on your food as if it’s the ultimate thing then you better watch out. Because eating too much salt or sodium can take away a few years from your life.

Without a doubt salt is THE tastemaker in food, but do you know how much sodium your body actually requires? According to the WHO, our body needs around five grams of sodium or salt per day. Anything higher than that can contribute to high blood pressure and increase your risk of heart disease and stroke.

“You need to understand why we stress so much on reducing salt intake. The main source of sodium in our diet is table salt. Cutting it down is an easy approach that you can take for a healthy life. It keeps your blood pressure in check,” says Dr. Deepika Rani Vellore Shankar, dietician, Apollo Telehealth.

These eight tips that will help you reduce sodium intake and mellow its impact on your body

Do you know that most of the food you eat already has sodium in it? Now if you add copious amounts of salt to it, then you’ll just be piling up the sodium in your body. Thankfully, these tricks can help you reduce your salt consumption:

1. Don’t add salt while cooking the food.

2. Measure salt before adding it to food, instead of just eyeballing and sprinkling it. “An important aspect of controlling salt intake is knowing what can account to salt intake and how much you consume in a day”, Dr. Shankar suggests.

3. Don’t place a salt shaker on the table and reduce the temptation.

4. Limit your consumption of salty snacks and foods, like pickles, papads, and chips.

5. Choose foods and products with a low-sodium content. Read nutritive value labels, compare, and then purchase foods that are low in sodium and salt.

6. Choose fresh, unprocessed, or minimally-processed foods. Processed and packaged foods have high sodium content since salt is often used for preservation.

7. Be cautious about the ingredients you use to prepare a dish. Condiments like baking soda, sauces, ketchup, and processed cheese also have salt and thus account for your sodium intake.

8. Use lemon, spices, and other condiments to enhance the flavour of your food. This way you won’t feel the need to add more salt in your food.

“Don’t trust your taste buds. Foods high in salt needn’t always taste salty. When these foods are mixed with other ingredients, that strong salty taste is reduced,” warns Dr. Shankar.

It’s never too early to reduce your salt intake

Think you are way too young to cut out salt from your diet? Well, according to Dr. Shankar: “It’s never early or late to start having low-salt foods or meals. Our taste buds sense that the taste of salt is acquired and alterable. So, it takes some time to get used to it. But once you have achieved this task, you can enjoy different flavours along with safeguarding health.”

So, limit your salt intake if you want a healthier and happier life ahead.

Want to Start Meditating But Don’t Know Where to Begin?

If you haven’t tried meditation earlier, you might find the concept a little odd. Even your mind sometimes resists the idea of calming your thoughts, and it’s completely okay! When you begin meditating, you might feel out of place, but soon after, you’ll adapt to it. Then, it’s only benefits, and benefits galore!

Whether you are starting your meditation journey for better mental or physical health, we’re sure you’ll love the journey ahead. Here are some tips on meditation for beginners to make your experience smooth, easy, and enjoyable.

Tip #1: Choose a time as per your convenience

While many say you should practice meditation first thing in the morning, there’s really no such hard and fast rule. Do what is best and convenient for you. Whether you feel more comfortable in the evening or mornings, make sure you are consistent with your practice.

Tip #2: Find a comfortable and quiet place

Choose a corner in your home or garden, where you can relax and feel a sense of calm. To begin with, sit in a quiet place so that you’re not easily distracted. P.S, you can also set up the area in a certain way, so that you feel like meditating every day!

Tip #3: Sit down comfortably

Use a rug or a soft yoga mat, and sit down comfortably. You can also sit on a chair, but make sure it isn’t uncomfortable. Sitting in an odd position will cause discomfort, and you might not be able to enjoy meditating.

Tip #4: Take it slow

This is the ultimate hack on meditation for beginners. To begin with, it might be difficult to sit still for 15-20 minutes. So, start with small goals, and then progress slowly and steadily. For a beginner, a couple of minutes is good, but do not force anything on yourself!

Tip #5: Be clear why you want to meditate

While there can be various reasons, being clear why you’re doing what you are doing always helps. Being clear of your intention will help you meditate better, and enjoy the results.

Tip #6: Don’t think ‘how’ to do it, just do it

Many people wonder what is the best way to meditate, but the simple answer is just to start doing it. Focus on your breath and thoughts, do not try to resist any, and let it flow. Soon enough, you’ll understand how to go about it. However, If you are way too clueless, you can always take help from a guided meditation available online.

Tip #7: Learn not to worry

Stop worrying about how you should meditate. In the beginning, you can’t be perfect, so just be happy that you’ve begun this practice. If you worry too much about the right way to meditate, then you’ll kill its very purpose. Instead, try and focus on your thoughts.

Tip #8: Find a community

Whether it is a club, an Instagram page or a Facebook group, connecting with like-minded people will help you enjoy meditation even more. You can also find a physical community, where you can meditate together. This will not only make the activity more enjoyable but also more enriching.

While starting anything is relatively simpler, sticking to it is not. So, start your journey today with this guide on meditation for beginners and follow these tips for great benefits!

We’ve Ranked These Cardio Exercises on How Healthy They Are for Your Heart

There is no denying that cardio exercises are your go-to solution for good heart health. But the problem arises when you don’t know which exercise to pick since there are so many available out there. Yes, you are literally spoilt for choice!

From zumba, pilates, yoga, HIIT to aerobics, there’s so much and more! In fact, it is believed that exercising is one of the fastest ways to recharge your heart and keep it young forever.

A 2018 study published in the journal Frontiers in Cardiovascular Medicine observes that regular exercise reduces the risk of high blood pressure, and all other kinds of cardiovascular diseases (CVD).

The study also reveals that people who don’t exercise at all deal with problems with blood lipids, hypertension, and arterial stiffness, which in the longer run can lead to stroke or even a cardiac arrest.

Moreover, the study states that regular exercise helps to improve oxygen levels in the blood. This not only improves your immunity but also helps in the generation of new T-cells.

Of course, there are so many reasons to go for that cardio exercise. But which one should you pick? We’ve made it simpler for you by ranking the best exercises to keep your heart fit and fabulous:

1. Circuit training

If you’re a young gun, then nothing should stop you from going for circuit training. This is because it will pace up your heart, and make it work better. In-circuit training, you keep exercising without giving a break for limited intervals of time. This time interval can depend on your stamina and the level of workout you have chosen.

You can apply circuit formulas in almost any kind of cardio routine, be it HIIT, aerobics, zumba, and tabata. Just fix the duration of the interval, and push yourself hard to complete it. After that, take a break to catch up on your breath, and relax your heart rate.

According to analyses published in the Preventive Medicine Reports, circuit training is one of the best ways to unclog your arteries, so that your blood can flow seamlessly. It also helps in maintaining your blood pressure, and that’s why it tops our ranking.

2. Yoga

Yoga is the good old way to tackle your heart health. The best part is it is a low-impact exercise, and that’s why age is no bar. No wonder, it features at number two on this list!

Yoga is an amalgamation of poses that not just induce weight loss, but also help you deal with cardiovascular diseases. Although the exercises are a little slow, they benefit your heart like no other.

According to the Indian Heart Journal, yoga is one of the most beneficial techniques to control cardiovascular conditions, especially for those who indulge in heavy-duty workout sessions.

In case you’re a beginner, try and practice yoga under guidance, because there are a lot of intricacies that’ll make all the difference to your heart.

3. Playing low impact sports

If you think doing either yoga or circuit training is way too boring, then we’ve got you a fun way to keep your heart healthy. There is a range of low-impact sports that are great for your heart health. These include cycling, swimming, skiing, and much more. Thanks to these exercises, you won’t feel like your routine is mundane, and at the same time, you’ll stay healthy and happy!

4. Walking

Fourth on the list is the most trusted exercise: walking. You might feel walking is no good, but brisk walking works well as a great warm-up. You can involve your parents as well!

A 30-minute walk for adults, and a 60-minute walk for all you young ladies is great to recharge your heart.

According to a study published in the journal Current Opinion in Cardiology,

5. Weight training

If you think lifting weights is going to make you gain muscles instantly, it’s time to do a rethink. After doing all kinds of exercises, your muscles (including your heart muscles) become accustomed to the training. It’s then that you need something extra to take it to the next level. This is exactly where weight training comes into the picture.

Unfortunately, it’s not everyone’s cuppa, that’s why it features at the bottom of the list. If you can manage, go for it!

You now know which exercise to pick, to keep your heart health in check. So, go for it!