Written by Vera Coetsee, Health and Nutrition Coach
15 April 2024
Heart health is essential for overall well-being and quality of life. The heart is a vital organ responsible for pumping blood throughout the body, delivering oxygen and nutrients to every cell. Maintaining a healthy heart is crucial for preventing cardiovascular diseases such as heart attack, stroke, and high blood pressure. By making lifestyle choices that support heart health, such as eating a balanced diet, staying active, and managing stress, individuals can reduce their risk of heart-related illnesses and promote longevity. Our top tips to keep your heart healthy include:
- Eat a healthy, balanced diet that is low in saturated and trans fats, cholesterol, sodium, and added sugars. Aim to incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals.
- Stay physically active by engaging in regular exercise. Aim for aerobic activities every week, along with muscle-strengthening activities on two or more days per week.
- Maintain a healthy weight by monitoring your calorie intake and engaging in physical activity. Being overweight or obese increases your risk of heart disease and other health problems.
- Quit smoking and avoid exposure to secondhand smoke. Smoking is a major risk factor for heart disease and can significantly impact the health of your heart and blood vessels.
- Limit alcohol consumption to moderate levels. Excessive alcohol consumption can raise your blood pressure and contribute to heart problems.
- Manage stress through relaxation techniques, mindfulness practices, exercise, and seeking support from friends and family. Chronic stress can have negative effects on your heart health.
- Practise good sleep hygiene by aiming for 7-9 hours of quality sleep per night. Poor sleep can affect your heart health and increase your risk of heart disease.
- Stay hydrated by drinking plenty of water throughout the day. Dehydration can strain your heart and affect its ability to function properly.
- Incorporate heart-healthy foods into your diet, such as fatty fish, nuts, seeds, avocado, olive oil, and dark chocolate. These foods contain heart-healthy nutrients like omega-3 fatty acids, fibre, antioxidants, and vitamins that can support your heart health.
- Get regular check-ups and screenings to monitor your heart health and address any potential issues early on.
At Restore we offer personalised health screening to those looking for more specific support. The coronary risk profile screening is created to help prevent heart disease and atherosclerosis by screening for cardiovascular health. This test is recommended if you have a high risk of heart disease, such as a family history of this condition. The coronary heart health testing panel includes:
- C-Reactive Protein High Sensitivity, an inflammation marker that is tied to the risk of heart attack and stroke
- Lipid Panel which measures total cholesterol, LDL, HDL, and Triglycerides
- Lipoprotein A a genetically determine marker for cardiovascular risk
- Apo B
Book your Coronary Risk Profile/Cardiovascular Screening at our clinic here.
Sources:
North BJ, Sinclair DA. The intersection between aging and cardiovascular disease. Circ Res. 2012 Apr 13;110(8):1097-108. doi: 10.1161/CIRCRESAHA.111.246876. PMID: 22499900; PMCID: PMC3366686. https://pubmed.ncbi.nlm.nih.gov/22499900/
Ros E, Martínez-González MA, Estruch R, Salas-Salvadó J, Fitó M, Martínez JA, Corella D. Mediterranean diet and cardiovascular health: Teachings of the PREDIMED study. Adv Nutr. 2014 May 14;5(3):330S-6S. doi: 10.3945/an.113.005389. PMID: 24829485; PMCID: PMC4013190. https://pubmed.ncbi.nlm.nih.gov/24829485/