In previous articles, we’ve looked at some great ways to look after your heart, including exercise tips for the new year and some unexpected dangers to watch out for.
In this article, we explore how to ensure your cardiovascular system gets the proper diet, exercise and lifestyle. In addition, because we understand the importance of the convenience and repeatability of good heart health practices, we’ll also give some advice on balancing your heart health with everyday commitments such as work and family life.
Diet
When most of us think about our heart health, diet is often the first thing to come to mind. However, a 2019 study found that 86% of people are unaware of what constitutes a healthy diet.
The old adage of 5-a-day still rings true, with leafy greens and berries among the best ways to boost your heart health. With their abundance of vitamin K, which protects your arteries, and antioxidants which help reduce the chances of heart disease, these foodstuffs are a great starting point for a healthy diet.nRegarding protein, fish, nuts and pulses are all great choices. With high omega-3 levels, fish has been shown to reduce your risk of heart attacks or strokes, while pulses and nuts contain essential minerals and yet more antioxidants. Conversely, red meat has been linked to an increased risk of heart disease, so consider moderating your intake to maximise a healthy heart.
To accompany your protein and greens, opt for wholegrain carbohydrates, as these can reduce the risks of coronary heart disease by up to 20%. We know it can be tricky maintaining a healthy diet in the hustle and bustle of a busy life, and we find a little prep goes a long way. Consider making an overnight smoothie for the following breakfast or involving your family in cooking fresh, healthy food to make it less of a chore and more of an activity.
Exercise
The other most well-known way to boost your heart health is through regular exercise. By doing regular physical activity of various types, you can strengthen your heart and reduce the risk of heart disease, strokes and cardiac arrests. This is achieved by lowering blood pressure and maintaining a healthy weight to lessen the strain on your cardiovascular system.
Healthcare professionals recommend a mixture of cardio activities like walking, jogging, swimming or cycling, along with resistance and stretching exercises such as yoga or weight training. It can be hard to find the time and motivation to exercise when so many people work full time or have family commitments, but we think there are some simple tricks to look after your heart-healthy exercise routine. Try starting the day with a few press-ups, squats or even pull-ups while the kettle boils for your morning coffee, or consider walking instead of driving when popping out for a newspaper or a pint of milk. Alternatively, experiment with exercise forms you enjoy to make the activity fun and engaging.
Reduce alcohol intake
Most people associate excessive alcohol intake with severe conditions like liver cirrhosis or alcoholic hepatitis. However, there are also clear links between drinking and cardiac problems, making alcohol reduction a healthy habit to take care of your heart. Binge drinking has been shown to slow your heart rate and breathing to dangerously low levels, making it harder for oxygenated blood to reach your vital organs. There are also clear links between the regular overconsumption of alcohol and high blood pressure. This, in turn, puts strain on the heart muscle and can cause serious repercussions, including cardiovascular disease, heart attacks and strokes.
The NHS guidelines provide some excellent tips on how to cut down your alcohol consumption. Some include trying to drink alongside meals, moving away from ‘rounds’ culture when out with friends and suggesting alternative social plans such as cinemas or hobbies as opposed to pubs and clubs.
Lose weight
While some people’s metabolic rate can keep them from gaining excessive weight, others cannot. A 2017 study challenged the ‘fat but fit’ narrative by identifying excess weight as an independent risk factor for heart health. Carrying excess weight can lead to fatty material building up in your arteries, which can cause them to become clogged or damaged. Not only can this lead to a heart attack, but it can also increase the chances of a stroke and long-term conditions such as vascular dementia.
A great way to look after your heart is to maintain a healthy weight by controlling your portion size and exercising more. Opting for food low in fat and sugar can also help reduce weight gain. However, when embarking on a weight loss journey, it’s crucial to retain a healthy relationship with food to avoid the development of eating disorders which can themselves bring significant health problems.
Relax
Constant stress can have a significant negative impact on heart health. It can lead to high blood pressure, increase heart attack and stroke risks, and contribute to unhealthy habits. The links between overconsumption of alcohol and stress are well documented, as are those of smoking and binge eating, meaning that living a stressful lifestyle can result in spiralling behaviour. To combat stress, try connecting with loved ones and enjoying your social time. Other options include setting aside designated ‘me time’ to ensure you prioritise hobbies or leisure activities. Ensuring you get enough sleep is another habit to take care of your heart, massively reducing stress levels.
More heart health tips with WEL Medical
At WEL Medical, we’re motivated by the simple premise that life matters. So whether you’re looking for simple tricks to look after your heart or information on how to access CPR training, we can give you the support you need.
Find out more about our ethos here, or head to our shop to see our full range of products. Alternatively, if you’ve got a more specific query, don’t hesitate to contact us.
