TIPS FOR HEALTHY HEART

GET ACTIVE

Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week. Fit it in where you can, such as by cycling to work.

 

GIVE UP SMOKING

Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.

MANAGE YOUR WEIGHT

Being overweight can increase your risk of heart disease. Stick to a well-balanced diet low in fat and high in fruit and vegetables, combined with plenty of physical activity. Download the 12-week weight loss plan.

DITCH THE SALT

To maintain a healthy blood pressure, stop using salt at the table and try adding less to your cooking, or cut it out completely. You'll soon get used to it. Also watch out for high salt levels in processed foods. Check the food labels – a food is high in salt if it has more than 1.5 g salt (or 0.6 g sodium) per 100 g.

EAT OILY FISH

Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, which can help protect against heart disease.

WALK OFF STRESS

If you're feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension. If it's a brisk walk, it will also count towards your daily activity. 

CUT SATURATED FAT

Small changes to your diet can have positive health benefits. Choose semi-skimmed over full-fat milk, leaner cuts of meat, and steam or grill foods rather than frying. Find out the facts about fat.

DRINK LESS

Alcohol can be fattening. If you added three or four gin and tonics to your usual daily diet, you could put on nearly 2 kg over four weeks.

READ THE FOOD LABEL

When shopping, look at the food label on food packets to see what the product contains. Understanding what is in food will help you make healthier choices.

Other healthy tips are:

• Eat a diet rich in vegetables, fruits, whole grains, and fiber.
• Eat fish at least twice a week.
• Limit how much saturated fat, trans-fat, and cholesterol you eat. Only 30% of your daily calories should come from fat, with very little of that from saturated fats.
• Select fat-free, 1% fat and low-fat dairy products.
• Cut back on foods containing partially hydrogenated vegetable oils to reduce trans-fat in your diet.
• Limit your salt intake.

One way to make sure that your diet is rich in fruits, vegetables, and fiber, and low in saturated fats, is to divide your plate at each meal: half vegetables, 1/4 high-quality protein (like legumes terrific sources of protein and great for a healthy heart!), and 1/4 for fish or a very lean meat. 

A common statement is “HEALTHY HEART, HEALTHY MIND”.