Tips For a Healthy Heart

The human heart is a remarkable organ that continuously pump about 5 litres (8 pints) of blood around the body and supply oxygen and nutrients to the organs and tissues. The heart performs this function all day long. As an estimate, a red blood cell in the circulation will pass through the heart every 45 seconds. When an individual does some physical work, the heart will start to pump faster to supply the working muscles with the increased amount of oxygen and nutrients they need. Given the vital role it plays, it becomes all the more important to keep it in good shape. Here are some practical tips to keep your heart strong and resilient:

1. Control Your Diet

What you eat can directly impact the health of your heart including blood pressure, inflammation, cholesterol levels, and triglycerides. For this, some foods needs to be limited such as:

• Processed meats
• Food high in saturated fats
• Sweetened beverages
• Refined carbohydrates

While it may be difficult to eliminate these altogether from your diet, the key is moderation. So instead of including them as regulars, try to eat these foods occasionally.

Eating a vegetarian diet can be an effective way to reduce heart disease risk factors. By incorporating fruits, vegetables, nuts, beans, whole grains, and meat substitutes like soy, you can cut the odds of getting the heart disease. Fruits and vegetables contain antioxidants that can help prevent injuries to the arteries. You can also opt for lean proteins such as fish, eggs, beans, lentils, tofu, and nuts, to cut the risk of arrhythmias and lower blood pressure.

Try these:

Eat a rainbow of veggies: Include different vegetables including beets, carrots, tomatoes, peppers, edamame, in your diet to get diverse nutrients.

Prioritise leafy greens: Include spinach and kale to relax blood vessels and lower blood pressure.

Focus on fresh fruits: Eat fresh fruits such as bananas, papaya, mangoes, guava, and berries. You can also opt for blueberries, strawberries, which are packed with antioxidants, to reduce oxidative stress and inflammation in the heart.

Oils and spreads: Try to choose unsaturated oils such as olive, sunflower or rapeseeds compared to saturated fats like butter and lard, ghee, coconut and palm oil.  

Eat less often and in small amounts: Avoid eating too much salt as it raises the risk of developing high blood pressure. Likewise, eating too much sugar can help you gain weight and cause tooth decay. Try to have the equivalent of 6-8 glasses of fluid a day. If you drink alcohol, keep it within the recommended guidelines. At the same time, swapping soda for water and having nuts instead of chips can make a big difference over time.

2. Stay Physically Active

Regular physical activity plays a big role in maintaining a healthy weight, and in turn improving blood circulation and heart muscles. When the body is in regular motion, it slowly builds stamina and muscle strength to function properly. Try to do at least 150 minutes of moderate aerobic activity per week, which includes cycling, walking or swimming. First begin with 5 minutes of physical activity several times a day, 5 to 6 days a week. Then raise the duration of the session to 10 minutes per session, 3 times a day.

3. Monitor Key Health Metrics

When you go for routine health check-ups, you will get assess to various heart health metrics that offer insights into your cardiovascular well-being. You can keep your blood pressure in control by following healthy habits such as a balanced diet and getting regular exercise. However, if it is elevated, you can work with your doctor to control the condition. If there is a family history of heart disease, talk to your doctor to go for screenings like EKGs or stress tests. You can also opt for a lipid panel test measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides.

By following these tips into your daily routine, you’ll not only protect your heart but also enhance your quality of life.

Sources: 

https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating

https://www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern