Excess weight can increase your risk for heart disease. Aim for a healthy body mass index (BMI). You can achieve and maintain a healthy weight through a combination of exercise and a balanced diet. Regularly monitor your weight and seek advice if you struggle with weight management.
Maintaining healthy cholesterol levels is crucial for heart health. High levels of LDL cholesterol (‘bad’) can lead to plaque buildup in arteries, while HDL (‘good’) cholesterol helps keep arteries clear. Regular testing and dietary adjustments can manage cholesterol levels effectively.
Excess salt consumption is linked to high blood pressure, a risk factor for heart disease. Limit processed and packaged foods which are high in sodium. Season your food with herbs and spices instead of salt. When buying packaged food, compare labels and choose the product with lower sodium.
Omega-3 fatty acids are essential for heart health, reducing the risk of arrhythmias and decreasing triglycerides levels. Incorporate fatty fish like salmon, mackerel, and sardines into your diet at least twice a week. For vegetarians, sources of omega-3 include flaxseeds, chia seeds, and walnuts.
Cardiovascular exercises strengthen the heart muscle, improve blood circulation, and can help reduce the risk of heart disease. Activities like jogging, swimming, and cycling are particularly beneficial for heart health.
Proper hydrate is essential for overall health, including heart health. Drink plenty of water throughout the day. Dehydration can lead to an increased heart rate and potentially to a drop in blood pressure.
Whole foods offer a more balanced range of nutrients compared to supplements. A diet rich in fruits, vegetables, whole grains, and lean proteins provides essential vitamins and minerals for heart health.
Smoking is one of the leading causes of heart disease. If you quit smoking you can rapidly reduce your risk of heart disease, heart attack, and stroke. There are many resources available to help with quitting, including nicotine replacement therapy, medications, and support groups.
Maintaining heart health is a lifelong journey. Stay motivated by setting realistic goals, tracking progress, and celebrating milestones.
Trans fats increase LDL cholesterol and decrease HDL cholesterol, significantly raising the risk of heart disease. Avoiding foods with hydrogenated oils, commonly found in processed and fried foods, is key for heart health.
