Look After Your Heart

Improving heart health involves adopting a combination of lifestyle changes and maintaining a heart-healthy diet. Keep in mind that it’s always a good idea to consult with a healthcare professional before making significant changes to your lifestyle.

Here are some evidence-based tips for improving heart health based on the latest information and studies:

1. Adopt a Heart-Healthy Diet

– Mediterranean Diet: Emphasise fruits, vegetables, whole grains, lean proteins, and healthy fats. Include olive oil, nuts, seeds, and fatty fish rich in omega-3 fatty acids.
– DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet focuses on reducing sodium intake and promoting a diet rich in fruits, vegetables, and low-fat dairy products.

2. Limit Saturated and Trans Fats

– Choose lean sources of protein like poultry, fish, and legumes.
– Reduce intake of red meat and processed foods high in saturated and trans fats.

3. Increase Omega-3 Fatty Acids

– Include fatty fish (salmon, mackerel, trout) or consider omega-3 supplements, but consult your healthcare provider first.

4. Control Portion Sizes

– Be mindful of portion sizes to manage calorie intake and maintain a healthy weight.

5. Limit Added Sugars and Processed Foods

– Reduce intake of sugary beverages, candies, and processed foods high in added sugars.

6. Eat More Fiber

– Include fiber-rich foods like fruits, vegetables, whole grains, and legumes to help lower cholesterol levels.

7. Exercise Regularly

– Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
– Include strength training exercises at least twice a week.

8. Maintain a Healthy Weight

– Losing excess weight can help improve heart health. Even a small weight loss can make a significant difference.

9. Manage Stress

– Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness.

10. Quit Smoking

– If you smoke, quitting is one of the best things you can do for your heart health.

11. Limit Alcohol Intake

– If you drink alcohol, do so in moderation.

12. Regular Check-ups

– Monitor your blood pressure, cholesterol levels, and blood sugar regularly. Manage these factors to reduce the risk of heart disease.

Remember that individual needs and responses may vary, so it’s crucial to tailor these recommendations to your specific health profile. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.