Healthy lifestyle helps ensure a healthy heart

YOUR heart is one of the most vital organs in your body. A healthy heart is key to overall good health so it is important to take good care of it.

Today is World Heart Day, a day when attention is drawn to heart diseases,the range of associated health issues and how to take care of your heart.

Our lifestyle has a major impact on our health, including the health of our hearts. If you are living an unhealthy lifestyle that could lead to cardiovascular disease, a heart attack, stroke, heart failure or other related conditions, now is the time to try to change that.

The World Heart Federation’s theme for World Heart Day this year is ‘Use Heart, Know Heart’. It focuses on the importance of knowing your heart and how to keep it healthy, so that you can take better care of it.

Making permanent lifestyle changes can help keep your heart healthy. There are several lifestyle changes which help reduce the risk of heart disease.

Limit salt intake

People who consume an excessive amount of salt tend to have high blood pressure, which is a risk factor for stroke and heart disease. The current salt recommendation for adults is no more than six grammes a day.

Salt levels tend to be high in meals from fast food outlets and processed meat products.

Cutting down on these is likely not only to lower your blood pressure but, if you are already on blood pressure medication, reduce the dose you require. of medication

Consume less sugar

Sugar, which can be found in most foods,has become a wellknown health problem, because it provides junk calories that can rapidly lead to obesity.

Excessive consumption of sugar can lead to diabetes, blood vessel problems and heart disease. Sugar is also a major cause of dental cavities and rotten teeth.

You can reduce your sugar consumption by cutting down on beverages, such as fizzy drinks, and eating fewer sweetened foods such as biscuits, sweets, cake and chocolates.

Limit saturated fats

Saturated fats are commonly found in butter, pies, cakes, pastries, biscuits, margarine, dairy fat and almost all meats. Saturated fats promote atherosclerosis,which is a buildup of cholesterol plaque in the walls of arteries, eventually leading to an obstruction of the flow of blood.

It is important to use only a minimal amount of saturated fat when cooking or avoid it and use unsaturated fats such as olive oil or canula oil. Limit the fried foods you eat. You could grill or bake the foods you eat at home rather than fry them.

Choose low-fat dairy products. Avoid eating pies, cakes and biscuits.

Eat more plant-based foods

Plant foods, such as fruits and vegetables, provide many essential nutrients and minerals. They are also low in calories. Vegetables are rich in fibre, which helps regulate your bowel movements and lower your blood sugar.

All fruits and vegetables are considered heart-healthy. Ideally eat at least two to four types of plant-based foods every day. People, who have a plant-based diet generally live longer, have a good quality of life and are freer of medical illnesses than those who donot.

Eat more fish

Instead of red meat, eat more fish such as bream, tilapia, salmon, tuna and mackerel. These are packed with unsaturated fatty acids that can lower your blood cholesterol. It is recommended that people eat fish at least two to three times a week.

Stop smoking

Smoking is a major risk factor for heart disease and many other health problems, such as cancer. People who smoke are several times more likely to develop a heart attack than those who do not. Nicotine narrows the blood vessels, which limits the amount of oxygen delivered to the heart. This can also lead to high blood pressure and an increased risk of kidney failure and stroke.

Drink less alcohol

Alcohol is associated with many health problems, including high blood pressure, damage to the heart muscle and causing abnormal heart rhythms.

Drinking no more than two alcoholic drinks per day for men and one for women is unlikely to do any harm. It may even reduce cholesterol, especially if the drink is red wine. However, heavy drinking increases the risk of heart disease.

Be physically active

If you are not physically active you are more likely to develop a range of medical problems than if you are active. Any type of physical activity is better than none.

At least 150 minutes of moderate exercise every week is recommended to reduce the risk of heart disease. The key is to be consistent. Exercise not only helps you keep fit but can help lower blood sugar, cholesterol and high blood pressure.

Lose weight

Obesity is associated with numerous chronic health problems, including heart disease and premature death. It can be reversed but requires sustained effort.

Reducing your body weight lowers the risk not only of heart disease but of many types of cancer. You can reduce your weight by eating less and becoming physically active.

Maintain good oral hygiene

Bacteria from the mouth can infect the heart valves in some people. Always maintain good oral hygiene by brushing your teeth at least twice a day and flossing once a day. Keeping cavities awayalso reduces the risk of heart disease.

Manage your stress

Stress is a major risk factor for poor health and heart disease. It is important to take steps to ease the stress in your life. Do not turn to alcohol to relieve stress. Insteadyou could practise yoga, meditation or deep breathing exercises or seek professional help.

Easing stress will not only improve your heart health but the overall quality of your life.

Get adequate sleep

People with poor sleep habits tend to be at high risk of heart disease. Too little or disjointed sleep disturbs the hormonal balance in the body, which has a negative effect on various organs within the body.

Good sleep relieves stress, makes you feel refreshed and can revitalise you for the day ahead. Aim for at least eight hours of sleep every night. Maintain consistent times for going to bed and getting up. Keep your bedroom free from potential distractions such as a television. Do not work on your laptop in bed when it is time to sleep.

The information in this article is provided as a public service by the Cimas igo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas.co.zw or Whatsapp 0772 161 829 or phone 024-2773 0663