Heart Healthy Tips

Here is a top ten list of heart healthy tips. Most are centered on healthy diet and lifestyle modifications. Click here to learn more about the causes of heart disease.

1. Be active
   
   The heart is a muscle, so just like the muscles in our body, the same phrase applies "use it or lose it!"
   
   The key with activity is to establish a routine that you can maintain in the long term. No sense in setting a goal of jogging for 1 hour everyday if you normally do next to nothing. It probably won’t last.
   
   Start with a small, achievable goal and build up gradually. The absolute key is to choose something you enjoy. Think outside the square…do you like jazz dancing? Ballroom dancing? Cycling? Rollerblading?
   
   Exercise doesn’t simply mean slugging it out at a gym, if that’s not your cup of tea.
   
   
2. Control blood pressure
   
   Having high blood pressure is a risk factor for heart disease and stroke because the more the pressure within the blood vessels, the more likely cholesterol will be deposited in the arteries.
   
   Having your blood pressure checked by your Doctor can help you determine whether high blood pressure is a problem for you. This is one of the most important heart healthy tips, and a key strategy for preventing heart disease.
   
   Click here for tips on how to lower blood pressure naturally.
   
   
3. Keep a healthy body weight
   
   It’s probably more accurate to say "keep a healthy body fat level" because weight doesn’t tell us what a person is made up of…2 people of the same weight and height could have very different body fat levels.
   
   Carrying too much extra fat can increase your risk of heart disease and diabetes, particularly if the fat is distributed around your abdominal region.
   
   
4. Don’t smoke
   
   Smoking is linked with a higher risk of heart disease, cancers and other respiratory diseases. Smoking can damage artery walls and make them more susceptible to cholesterol deposits.
   
   Think of the money and the years of life you might save if you quit! Avoid second hand smoke too, as this is also dangerous to health.
   
   
5. Reduce salt intake
   
   Salt can raise blood pressure, so avoid using salt in your cooking and certainly don’t add it to your food at the table.
   
   There is enough salt in our food supply! Beware of foods high in salt – packet soups, stock powder, foods tinned in brine, processed meats, crisps. Choose "no added salt" and "reduced salt" versions of your favourite products in the supermarket, but be aware that this doesn’t necessarily mean that the product is low in salt.
   
   Better still, flavour your food with the goodness of herbs and spices – think of the wonderful flavours that garlic, onions, basil and coriander can give to a spaghetti sauce!
   
   
6. Reduce saturated fat intake
   
   Saturated fats raise cholesterol, which is a risk factor for heart disease. So make sure you choose lean meats, trim the fat where possible, remove chicken skin, use low fat cooking methods, choose low fat dairy products, and incorporate some healthy fats like olive oil, avocados and nuts. This is one of the heart healthy tips that should be achievable!
   
   
7. Reduce alcohol consumption
   
   Alcohol can raise triglycerides, which are blood fats. It can also damage your heart, increase blood pressure and lead to increases in body weight. If you like to drink alcohol, try alternating drinks with a non-alcoholic beverage. Quench your thirst with water instead of a cold beer.
   
   
8. Eat a variety of healthy foods
   
   Include plenty of fresh fruit, vegetables, legumes, wholegrain breads and cereals, to give yourself a boost of soluble fibre and nutrients!
   
   
9. Add fish to the menu!
   
   Fish contains the heart friendly omega 3 fats, which has been shown to reduce triglyceride levels and make the blood less ‘sticky’.
   
   
10. Relax more!
    
    Manage your stress levels so they don’t get the better of you. When people are stressed, they may be more likely to eat junk food, smoke more often or drink alcohol.
    
    Not only is this a heart healthy tip, but a tip for good wellbeing.

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