Follow These Simple Steps to Achieve a Healthy Heart

Sometimes you don’t need a reason to do anything, and sometimes you do; like having a healthy heart. Keeping your heart in tip-top shape can save you from a host of cardiovascular diseases, and one of the best ways to do this is by simply improving your eating habits. Also, adopting simple lifestyle changes, such as regular exercise, and cutting out alcohol and tobacco can work wonders for your ticker.

If you’re not sure where to start in your quest for a healthy heart, Banin Shanine, Nutrition Manager at Fitness First, has a few tips and tricks that will help keep your heart healthy.

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Healthy Heart Tips

Portion control

To lead a heart-healthy lifestyle, it is important to take into consideration portion control. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables. Use small plates or bowls to help regulate your portions, and always avoid processed or sugary foods, as these can result in high cholesterol.

Minimize saturated fats

By reducing your intake of saturated fats, you can reduce your (LDL) cholesterol levels and cut your risk of cardiovascular disease. Saturated fats typically come from animal fats such as red meat, poultry and full-fat dairy products.

Minimize simple carbohydrates

If you want a healthy heart, stay away from simple carbs like cookies, sugary cereals, candy and soft drinks, as these types of foods increase the risk of inflammation and raise blood sugar levels. Instead, replace with fibre-rich foods to help stabilize blood sugar levels.

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Reduce sodium intake

Through reducing sodium intake in your meals, you can help prevent the risk of heart attacks, strokes and other cardiovascular diseases. Try making home-made meals such as soups and stews, as this can significantly decrease your salt intake.

Consume heart-friendly foods

Here is a list of foods which can be consumed to maximize a healthy heart:

• Leafy green vegetables: High in dietary nitrates, green vegetables reduce blood pressure and arterial stiffness.
• Monounsaturated and polyunsaturated fats (healthy fats) such as fish, plant oils, avocados, nuts and seeds, help lower (LDL) cholesterol and systolic blood pressure.
• Seeds such as chia seeds and flax seeds are rife with fibre and omega-3 fatty acids which help reduce inflammation and increase rates of good (HDL) cholesterol.

Exercise regularly

Regular exercise is a key factor towards preventing heart disease as it helps lower blood pressure, increases healthier cholesterol levels and ensures better blood sugar regulation. Try to exercise at least 30 minutes a day to help encourage the heart’s arteries to dilate seamlessly.

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Supplements

Here is a list of key supplements to help achieve a healthy heart:

• Omega 3: Omega 3 plays a very important role in protecting your heart from bad cholesterol (LDL) and Triglyceride. It can also help to support an irregular heartbeat and slow the build-up of fatty plaque in the arteries.
• Vitamin D: Not only does Vitamin D help maintain bone density and boost brain function, but it also decreases blood pressure, reduces inflammation and improves muscle function.
• Magnesium: Essential for normal heart rhythm, magnesium also helps maintain electrolytes, such as potassium and calcium which our body needs to transport nerve messages and help with the contractions of the heart.

About the Author

Esther Lackie

Aesthetics enthusiast, in love with running; marketing and PR pro during the day, an amateur chef and wine taster behind closed doors.

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