We know that exercise and a good diet can keep oue heart healthy. But what else can we do to keep our heart going strong?
- Eat healthy fats, NOT trans fats ——- We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. But one we don’t need is trans fat, which is known to increase our risk of developing heart disease or having a stroke over a lifetime.
- Eat more fruit and vegetables
- Eat less sugar
- Wholegrain cereals include more of the natural grain. This means they have more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats.
- Use herbs and spices instead of salt .Eating too much salt is bad for your heart.
- Oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, which are thought to be particularly beneficial for your heart because they improve your cholesterol levels.
- Practice good dental hygiene, especially flossing your teeth daily.
- Dental health is a good indication of overall health, including our heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease.Brush your teeth regularly.
3.Get enough sleep—–
- Sleep is an essential part of keeping your heart healthy.
- If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits.
- Make sleep a priority. Get 7 to 8 hours of sleep most nights.
- If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.
4.Stretch it out——
- Yoga can help you improve your balance, flexibility, and strength.
- Yoga can help you relax and relieve stress.
- Yoga also has potential to improve heart health.
- Exercise is essential for good heart health.
- Take the stairs instead of the elevator.
- Park on the far side of the parking lot.
- Walk to a colleague’s desk to talk, instead of emailing them.
- Play with your dog or kids at the park, instead of just watching them.
- Every little bit adds up to better fitness.
- Any physical activity is better than none.
- Adults need at least 30 minutes of exercise five or more days a week for heart health.
5.Don’t sit for too long at one time.—–
- Seating for long periods of time is bad for your health no matter how much exercise you do.
- Adults who sit less throughout the day have a lower risk of early death, particularly from heart disease.
- The risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work.
- Smoking is one of the main causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack compared with those who have never smoked.
7.Keep stress under control——
- If you’re under a lot of stress, you may be more likely to smoke, take little or no exercise and drink more than a moderate amount of alcohol – all of which are linked with heart problems.
8.Keep your weight down—–
- If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal.