Certain dietary and lifestyle choices can increase your risk of developing heart disease. It can be difficult to change lifelong habits, but sometimes, making a few small adjustments to our everyday routine can really set the ball rolling to a healthier, happier you.
Whether you have years of unhealthy eating and no regular activity behind you, or you’re a generally healthy person who wants to take your heart health (and general well-being) a step further, here are three tips to put you on the road to optimal heart health.
Healthy heart diet
Once you have done some research and identified which foods to eat more of or which to limit, along with lifestyle choices like exercise and hydration, you will be on your way to having a healthy heart.
What you eat, how much you eat and when you eat are all equally important factors. Portion control is the first step. This means taking all of your biometrics into consideration when deciding how many calories you need and how many you burn. Whenever you need an evaluation of your body or nutrient intake, the best thing to do is get guidance from a registered dietician, nutritionist or relevant medical professional.
A great way to train yourself into a habit of portion control is to use a smaller plate than usual. Fill your plate with healthy, well-balanced meals and do not eat more than the required serving per mealtime.
Observe how your body and heart feel after you eat specific foods. There are loads of apps you can download to assist in logging all the details.
However, this can be tricky at first, as the serving recommendations depend on the food group. An easy rule of thumb would be to remember that low-calorie, nutrient-dense foods can be eaten in large portions. Refrain from or limit your portions of high-calorie, fatty or fried foods. These are notoriously linked to bad heart health and clogged arteries.
Fresh fruit and vegetables are always a good source of clean energy, as they contain most of the minerals and vitamins required. They are also affordable and easily accessible in most parts of SA, so it is not out of reach for many people. You can also grow your own starchy veggies like potatoes, carrots and the like. They grow pretty fast and in most conditions. There is a wealth of scientific evidence that eating habits can prevent cardiovascular disease.
Keep washed and cut up vegetables in the fridge for a quick snack or dinner preparation. Also, try to have fruit handy at all times. Cut it up and put it in your lunchbox to avoid snacking on salty or sugary things at work or school.
Whole grains should be increased in your diet by simply substituting refined products. Also add legumes, beans and barley, which is not only rich in nutrients but an excellent source of fibre.
Fats are needed in your diet, and good fats are monounsaturated and polyunsaturated fats. These can be found in olive oil, fish, avocados and nuts. However, these fats are known to reduce your blood cholesterol. However, remember that this must still be limited, as fat is still fat.
In addition to this, include low-fat protein found in red meat, poultry and fish. Limit your sodium intake or use low sodium products.
Get active
Getting active is an absolute must if you want to keep your heart pumping good and strong! According to an article from John Hopkins University, physical activity is the most effective tool for strengthening your heart. The exercises recommended are aerobic, strength training and stretching exercises, which must be performed for at least 150 minutes a week.
The benefits of exercise are as follows;
- Lower blood pressure;
- Helps to reduce weight. Being overweight puts stress on the heart and is one of the significant causes of heart disease;
- Improves muscle strength. This allows the muscle to draw oxygen from the muscle allowing the heart not to work so hard;
- Prevents or lowers diabetes. Because the muscle processes glycogen better, the risk of developing diabetes is almost halved and the chances of reducing your diabetes are nearly 50%;
- Exercise helps you to relax and eases stress.
Lifestyle choices
Stress might not be a direct cause of heart disease, but it can cause you to drink and smoke and even overeat. Learning to positively deal with your stress, like doing yoga, meditating and breathing exercises can alleviate this.
Although moderate consumption of alcohol, red wine specifically, is recommended for a healthy heart, there is still not enough research to provide the full benefits or disadvantages of it. The American Heart Association does suggest that one should not consume alcohol for better heart health mainly if you are predisposition to heart disease by various factors like weight, ethnicity or genetics.
Cigarettes
Chemicals in cigarette smoke cause the blood vessels to not only become swollen but inflamed as well. This narrows the blood vessels and leads to many possible heart conditions. It is important to remember that staying away from second-hand smoke is just as essential as reducing or quitting smoking.
Genetics
Your age, family history and lifestyle place you at risk, but the good news is that it is never too late to make these small changes to your lifestyle and diet.
Need help with your heart health? Give The Medical Society a call and set up a consultation. The Medical Society is passionate about proper health and nutrition for both children and adults. The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable healthcare for adults.
Starting from R89 a month, members are covered for unlimited nurse-room visits, as well as dietary advice from professionals.
