Healthy Heart Tips
There are 5 healthy heart tips you can implement. Obviously, I always talk about heart health, but I want to really focus on what you can do to ensure you are reducing your risk of having future heart problems. Specifically, this is particularly relevant if you have a history of heart problems or if you had a recent operation or procedure.
There are so many do’s and don’ts to look after your heart. In this article, I will teach you the top 5 healthy heart tips you should do to ensure your heart is in good condition.
How To Have a Healthy Heart
Cardiovascular disease (heart disease) is the world’s biggest killer. It can cause over 17 million deaths a year. Although many of these deaths are preventable through lifestyle changes.
Most people know others with a heart disease. A lot of times it is avoidable through good heart healthy habits.
If you’ve had heart problems in the past, it’s never too late to make improvements.
For instance, simple changes in diet and regular exercise can make a huge difference. You can reduce your salt intake and eliminate processed foods from your diet. In addition, try to get a couple of hours of exercise a day to have a healthy heart.
A healthy diet reduces the risk of coronary heart disease and prevents weight gain (which puts pressure on your heart.) The introduction of a heart healthy diet also helps to prevent further worsening of existing heart disease. It’s not too late to start eating healthily.
5 Healthy Heart Tips For You
To help prevent heart disease, here are five healthy heart tips you can do to take better care of your heart.
1. Follow the Mediterranean diet
A 2013 study showed the Mediterranean Diet reduces the risk of coronary heart disease by 30%. In addition, it also prevents weight gain and further worsening of an existing heart disease.
Recent attention has been drawn to the benefits of the Mediterranean diet by cardiologist Aseem Malhotra. He recently filmed the ‘Cereal Killers Movie’. The movie is about his quest to find out the secret to a long life in the Mediterranean. Check it out here.
2. Drink Water
Often people worry about whether they are eating enough superfoods. Yet, they forget about a simple thing that’s free and easy – hydration!
Is your wee almost clear or straw coloured? You should be peeing regularly and it shouldn’t be dark, smelly or orange. If it’s bright fluorescent, it may be from taking vitamins (we’ll cover that in a different post, probably titled ‘Am I weeing my vitamins down the toilet?’)
Aim to drink between 1.5 and 2 litres of water a day.
You may need less if you have heart failure. Drink to thirst and to maintain a stable weight5. If your weight is going up then you may be drinking too much or need to adjust your diuretic. You should talk to your cardiologist to find out what your fluid goal should be.
3. Say No to Processed Foods
There are lots of hidden saturated fats, sugars and salts in processed food. For instance, fast food and ready meals contain these.
Even foods that may appear ‘healthy’ such as lasagne are usually made with cheap ingredients and are laden with salt. I would strongly advise people to check the content of the ingredients of any food they buy and start cooking from scratch together – it’s more fun too!
4. Quit Smoking
Smokers are twice as likely as non-smokers to have heart disease with all the health issues it causes.
Try a nicotine replacement to reduce your cravings. For example, electronic cigarettes, patches, gum or lozenges are a great help when you’re quitting.
5. Exercise More
The heart is the most important muscle. In truth, just a small amount of exercise will keep it functioning properly.
Exercising for as little as ten minutes a day can make a huge difference. If you haven’t exercised for some time start out with gentle walking and build up. We should aim for a minimum of 30 minutes of exercise 5 days per week.
Aim to improve in one of the above areas each week.