As we celebrate World heart day 2021, we need to know this; cardiovascular disease (CVD) claims 17.9 million lives globally each year. Also, that, over a lifetime, our heartbeats about 2.5 billion times. That is a hard-working muscle!
In honour of the day celebration, we must have the following tips at the back of our minds to keep our hearts healthy:
• Stop smoking. It is the number one way to improve your heart health.
• Talk to your doctor about your Body Mass Index (BMI), a percentage of body fat.
• Maintain your healthy weight- Even a loss as small as 3% to 5% body weight can help lower blood pressure if you are overweight.
• Staying active daily — even just a brisk walk — can help keep the pounds off.
• Limit salt. The Heart Foundation recommends less than 2,000 mg of sodium daily. Too much salt can lead to high blood pressure, which can cause a stroke, heart attack, and more.
• Eat your fruits and vegetables. Eating more fruits and veggies can never hurt you — unless it is fried, of course.
• Eat more chicken (and fish). Chicken and fish often have less saturated fat than red meat, which is better for your heart.
• Limit red meat to once a week or less. Red meats have more cholesterol than other meats like chicken or fish. Since cholesterol can make your heart disease worse, try to limit it and choose lean cuts like sirloin.
• Soluble fibre lowers cholesterol and helps manage blood sugar. So, eat more soluble fibre like whole grains, berries, flaxseed, and beans to avoid the “crash” of eating less fibrous foods.
• Increase Omega-3 fatty acids in your diet. It may help reduce blood pressure, lower triglyceride levels, and protect the heart by slowing plaque growth and reduce arrhythmia.
• Oatmeal is fibre rich and contains omega-3 fatty acids, folate, and potassium. Eating oatmeal may also help lower levels of LDL (bad) cholesterol.
• Follow your health plan and take your Medications. Work with your doctor to create a plan that works for you and stick with it. This includes taking any prescribed medications for health conditions like high blood pressure.
• A minimum of 40 minutes 3 to 4 times a week is ideal for the best cardiovascular health results. Exercise Regularly!
• Keep your body guessing. Mix up your fitness routines with cardio, strength training, and stretching. All are important for good health.
• Limit alcohol. Too much alcohol can raise triglyceride levels.
• Limit your sugar intake. The recommendation is no more than 6 teaspoons a day for women and 9 teaspoons a day for men. Excess sugar intake is linked to certain cancers, heart disease, and obesity.
• Switch to olive oil. Olive oil is full of monounsaturated fats, lowers LDL (bad) cholesterol. It may help reduce the risks of developing heart disease.
• Monitor your cholesterol. Have your cholesterol checked at least every five years. You’ll want to do this more if your doctor has discovered any issues like high cholesterol in the past.
• High blood pressure can cause heart disease, kidney disease, and it has been linked to dementia. Check your blood pressure regularly.
• Work with your doctor to manage blood sugar levels to protect your heart health.
• Stress can raise blood pressure and lead to elevated levels of the hormone’s adrenaline and cortisol in the body. Mitigate Stress
• Eat Some Soy. Soy is low in saturated fat and can potentially lower cholesterol. Consuming 25 grams of soy protein daily can lower LDL by up to 6%.
• Practice good oral hygiene. Good dental hygiene includes brushing and flossing your teeth daily. Those who have gum disease often have risk factors for heart disease.
• Donate blood. At least every six months, consider donating blood. Studies have shown that people who donate regularly suffer fewer heart attacks.
• Be social. Studies show that people who stay in regular contact with family and friends have fewer heart problems.
• Adults typically need 7 to 9 hours of sleep a night. Sleep deprivation is not only bad for your heart and blood pressure, but it also raises risks for obesity, diabetes, and depression. Catch some sleep
• Read and understand Food Labels. Just because a food product is labelled as low-fat or healthy doesn’t mean it is. “Partially hydrogenated” or “hydrogenated” means trans fats, which aren’t good for the heart. Monitor sugar and salt amounts per serving and know how many servings are in the package.
• Choose natural over-processed. In general, the less processed a food is, the healthier it is. Think of “whole foods” as foods that are naturally grown like sweet potatoes, bananas, and spinach.
• Choose baked over fried. Think baked buffalo wings, baked fries, and crunchy baked chicken instead of automatically tossing those food items into a fryer.
• Sitting for too long can lead to blood clots. You’ll want to be mindful of the length of time you sit every day and also when you travel. Try to get up and stretch to avoid a blood clot forming.
We believe that you and I have much work to do regarding our lifestyle; and what we do to enjoy a healthy heart. We care for you as friends and community members! That is why we are #ROHSI3

Pin It on Pinterest

Share This