Having a healthy heart is essential. Whether it's by eating enough of the right foods or giving up bad habits, there are many ways to take care of your heart. There are some tips to help maintain a healthy heart and circulatory system. Here are some modifications you can make to your diet and lifestyle right now that can make a difference.
How to maintain a healthy heart:
1.Stay fit
Exercise is the best way to keep a healthy heart and increase the level of “good” HDL cholesterol in the blood. To maintain a healthy heart, the WHO recommends getting at least 30 minutes of exercise per day. If you have a busy life and don't know how to keep your heart healthy through exercise, don't worry, there are plenty of ways to be more active every day. Consider going to work by bike or on foot, and use your lunch break to do a little more sporting activities.
2. Replace saturated fatty acids with unsaturated fatty acids in your diet
Eating fat is important, but the type of fat you eat can impact your cholesterol levels, which in turn will affect your heart health. Replacing saturated fatty acids with unsaturated fatty acids in the diet has been shown to help lower LDL cholesterol, a risk factor for heart disease. When shopping, read labels to determine how much of each fat is in food, and choose foods that contain unsaturated or reduced fatty acids.
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3. Maintain an ideal weight
Being overweight increases your risk of having high LDL cholesterol and low HDL cholesterol. A healthy diet and some exercise are key factors for a healthy heart.
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4. Eat less salt
To have a healthy heart, watch your sodium intake. Avoid adding excess salt to your dishes and also check the labels of the products you buy to avoid foods with a high salt content (more than 1.5g of salt per 100g).
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5. Consume plant sterols
Consuming 1.5-2.4g of plant sterols daily can lower blood cholesterol by 7-10% in 2-3 weeks, when taken as part of a diet and healthy lifestyle, along with a sufficient amount of fruits and vegetables. Although plant sterols are naturally present in vegetable oils, nuts, seeds, fruits, and vegetables, these foods will not give you the amount you need to lower cholesterol. Opting for products enhanced with plant sterols, is an easy way to get the right amount that will help you actively lower cholesterol.
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6. Quit smoking
Quitting smoking has a number of benefits for your health (and your wallet), including taking care of your heart. Staying motivated doesn't have to be an added challenge (to help make the process easier, consider quitting with a friend or check out the Ministry of Health website). Your doctor will be able to guide you to give you the necessary help. It may also be interesting to know how to recognize the factors that trigger the urge to smoke. Whether it's stress or seeing other people smoke, knowing how to recognize these signs could help you avoid situations where it would be difficult for you not to smoke.
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7. Eat fish
Try to eat fish twice a week, including fatty fish once. Salmon, trout, herring, mackerel and sardines are fatty fish rich in omega-3s, which contribute to the proper functioning of the heart.
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8. Eat a healthy, balanced diet
The foods you eat impact your health. Make sure your diet is varied and includes 5 fruits and vegetables a day as well as lots of fiber.
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9. Limit yourself to a reasonable consumption of alcohol
We often get mixed stories about alcohol and its effects on the heart, but if you do drink it, the main thing is to drink in moderation. Public authorities and public health organizations agree on the fact that one should not consume more than 3 glasses of alcohol per day for men and 2 glasses per day for women.
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10. Learn to relax
When you are stressed you are not in your best shape and this can increase your attraction to bad habits like smoking, drinking, or overeating. Try to take time each day to relax and clear your mind, or find an activity that you enjoy: walking, swimming, yoga, art, and meditation are all good options.
If you are wondering how to have a healthy heart, the tips above are a great start. Consulting your doctor is essential, whether it is about diet, alcohol or tobacco use, you may be surprised by the variety of help and advice available to you. Heart health is important and it's never too late to start taking care of yours, so why not make a change now?
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