10 ways to improve your heart health:

1. Get moving

Incorporate daily exercise and strength training into your routine. If you currently don’t exercise at all, start with a ten-minute walk each day. Aim to increase to 30 minutes of moderate cardiovascular exercise five days each week, with a couple of days of weight-resistance strength training. you don’t exercise at all, a brief walk is a great way to start.

2. Eat more fruits and vegetables

A heart healthy diet includes a daily variety of fruits and vegetables. Aim for two servings of fruit and three servings of vegetables each day. 

3. Reduce your red meat consumption

As red meat is high in saturated fat, it can increase your cholesterol level. Aim to reduce your consumption of red meat to only one or two days each week. Choose other sources of protein such as chicken, duck or fish. Beans and eggs are also great sources of protein.

4. Quit smoking

Quitting smoking is the single most important thing you can do to improve your heart health. Smoking impacts the blood vessels that supply blood to your heart and all other parts of your body, increasing your risk for cardiovascular disease. One year after you quit smoking, you reduce your risk of heart attack or stroke by a half. 

5. Keep your stress down

High levels of stress can increase the level of cortisol in your body, which can contribute to weight gain and increase blood pressure and cholesterol. It can also contribute to unhealthy behavioural issues such as smoking and eating too much. Opt for healthy stress-reduction behaviours that suit you and are regularly achievable, such as breathing exercises, meditation or a gentle walk. 

6. Eat heart-healthy foods

A heart-healthy diet is important to improve and maintain your heart health. It involves daily choices across the rest of your life. Don’t look at foods as ‘good’ or ‘bad’, but rather look at your diet as a whole and aim to make healthy choices. Aim to eat a balanced diet, with plenty of fresh whole foods, including fruits and vegetables, whole grains, lean proteins and healthy fats.  

7. Don’t overeat

Aim to balance your calorie intake with your exercise output, so you can maintain a healthy weight. Overeating leads to excess weight, which puts additional strain on your heart. Studies have shown that excess fat (particularly on the stomach and upper body) can mean higher blood pressure and cholesterol levels. It also increases your risk of diabetes, which is a risk factor for heart disease.  

8. Lower your salt intake

Choose minimally processed foods and reduce your salt intake. A diet that is too-high in sodium can contribute to high blood pressure, placing greater strain on your heart. 

9. Up your resistance exercise

Strength training through resistance exercise will increase your lean muscle mass. This improves your cardiovascular system, placing less pressure on your arteries. Overall, your risk of heart disease will be reduced. 

10. Choose healthy fats

The best heart-healthy fats to incorporate in your diet are monounsaturated and polyunsaturated. These are also known as omega-3 and omega-6 fats. These can be found in avocados, nuts, sunflower seeds and fish such as salmon.

If you are concerned about your overall health or your heart health, Docto is there for you. Book a consultation today.

BY PHOEBE

OCTOBER 4, 2022

This blog is for informational purposes only and does not constitute medical advice. Please consult a licensed healthcare provider for diagnosis and treatment.