With World Heart Day coming up on September 29th, we urge you to make healthy heart choices regarding your diet, exercise routine and your harmful habits, such as smoking and alcohol over consumption.
Here are some easy healthy heart tips to kick-start your lifestyle change:
1. Exercise routine. Try and do anything physical that keeps your heart rate up for 30 minutes, five days a week. This can include any cardio workout like jogging or biking.
2. Diet. Include healthy heart foods into your diet, like fruits and vegetable, whole grains and nuts and seeds. Avoid smothering your food in butter or cheese, and opt for olive oil instead. If you suffer from high blood pressure be sure to reduce your salt intake.
3. Manage you stress. In the fast paced world that we live in, it is easy to get stressed out. Manage your stress properly to avoid further affects to your health. You can read more about practical ways to manage your stress here.
4. Know your numbers. Make sure that you know exactly how healthy your heart is. Keep tabs on your cholesterol levels, blood pressure, weight, and your body mass index (BMI).
5. Quit smoking. Smoking, including second hand smoke, is a major risk factor for heart disease such as heart attacks and strokes. Read more here.
6. Sleep. Ensure a good night’s rest of at least eight hours each night. People who sleep for less that seven hours each night increase their risk of plaque build-up in the arteries, which could lead to a heart attack or stroke.
For more information on World Heart Day and how you can get involved, read SMASA supports World Heart Day.