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Your heart is one of the hardest-working organs in your body. Taking care of your heart is essential not only for your cardiovascular health – but also for your overall wellbeing. With the right lifestyle habits, you can help prevent heart disease, improve your heart function, and lead a healthier life.
In the UK, millions of people are affected by heart and circulatory diseases. They cause a quarter of all deaths in the UK, and heart disease is one of the leading causes of death worldwide.
The good news is that many types of heart disease are preventable through healthy lifestyle choices. By making small, consistent changes, you can significantly reduce your risk and keep your heart in top condition.
1. Stay Active
Regular physical activity is great for your heart, improves circulation, and helps you to maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
2. Eat a Heart-Healthy Diet
A balanced diet is crucial for maintaining healthy cholesterol levels, blood pressure, and weight – all key factors in preventing heart disease. There is often a focus on what we shouldn’t be eating – such as processed meats, high sugar foods, and saturated fats, which can have a negative impact on our cholesterol levels. But what should we be eating?
- Unsaturated Fats: These can be found in avocados, vegetable oils, and seeds. Consuming unsaturated fats can have a beneficial effect on your cholesterol levels.
- Nuts: Nuts contain a powerful mixture of unsaturated fat, protein, fibre, and antioxidants. Research has shown that eating a small handful of nuts each day can reduce the risk of heart attack and heart disease. Try to avoid salted varieties though!
- Oily fish: Oily fish such as salmon and mackerel are a treasure trove of vitamins, unsaturated fats, and omega-3, which are great for protecting your heart health. Try to replace processed meats such as sausages or burgers with a portion of this instead.
- Wholegrain carbs: We often eat a lot of bread, rice, and pasta, but switching to wholegrain or seeded varieties can help us to get more fibre into our diet – which can lower your risk of heart disease.
3. Maintain a Healthy Weight
Carrying excess weight, especially around your abdomen, increases your risk for heart disease and high blood pressure.
Aim for a balanced approach to weight management through a combination of healthy eating and regular physical activity. If you’re looking to lose weight, aim for gradual, sustainable changes rather than quick fixes or extreme solutions.
4. Manage Stress Effectively
Chronic stress can take a toll on your heart by raising blood pressure, contributing to inflammation, and increasing the likelihood of unhealthy behaviours like overeating or smoking. Managing stress is vital for heart health.
Try incorporating relaxation techniques into your routine, such as meditation, deep breathing exercises, yoga, or journaling. Taking breaks throughout the day and engaging in activities that bring you joy can also help reduce stress levels and improve your overall wellbeing.
5. Don’t Forget Regular Health Check-Ups
Whilst all these things will help to reduce your risk of heart disease, regular check-ups with your healthcare provider are essential for catching potential heart health issues early.
Be sure to monitor your blood pressure, cholesterol levels, and blood sugar levels, especially if you have a family history of heart disease. Regular screenings can help identify any risk factors, allowing you and your doctor to take proactive steps to manage them.
Overall, heart disease may be a leading cause of death, but the good news is that by taking proactive steps now, you can significantly reduce your risk levels.
By staying active, eating a healthy diet, and managing your health effectively, you’re not just improving your heart health – you’re improving your overall quality of life. Your heart will thank you for the effort in the long run!
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