Tips for a Healthy Heart

1.Heart-Healthy Diet

Making healthy food choices at every meal is a great way to keep a heart friendly diet. A proper diet that supports heart health should include:

  • 5 servings of colourful fruits and veggies per day
  • 2 servings of fish rich in omega-3 fatty acids per week
  • 3 servings of whole grains every day
  • 21-30 grams of fibre every day
  • Less than 140 mg of sodium per serving
  • 85 grams of lean meat per serving
  • 15% or less of daily calories from sugar and solid fats.

  1. Checking Blood Pressure

Each year we grow older, our blood vessels lose elasticity. Lower elasticity of blood vessels contributes to higher blood pressure and therefore puts older people at a higher risk. Take care to monitor you or your loved ones blood pressure and note that:

  • 120/80 is a normal blood pressure
  • 60-80 beats per minute (resting) is the normal pulse range
  1. Live Smart

Three simple, but key lifestyle choices that can also reduce the risk of heart disease:

  • Minimise stress
  • Cut out tobacco
  • Limit alcohol intake
  1. Stay Active

Get up and get moving to protect your heart and health. It is recommended that everyone keeps up with an exercise regime that involves:

  • 150 minutes of moderately intense aerobic activity per week
  • 10+ minutes of exercise per session
  • Muscle-strengthening exercises twice a week

Note: all exercise programs should incorporate flexibility and stretching. Be sure to consult your doctor before beginning an exercise regime if you’re new to exercise or have chronic medical conditions.

  1. Watch Your Weight

Maintaining a healthy weight is essential to combating heart disease and its symptoms. One of the main reasons for this is that a healthy weight helps control blood pressure. In fact, just a 10% reduction in body weight can decrease blood pressure. Calculating your BMI (Body Mass Index) is an easy way to tell if you are maintaining a healthy weight. A heart-healthy BMI is between 18.5 and 25.


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