7 ways to improve your heart health
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Everyday habits play a crucial role in determining the health of your heart. Prolonged stress, poor eating habits and being sedentary can all contribute to poor cardiac health. Sadly, more Australians die of heart disease than any other cause. However, the good news is, just small changes in lifestyle habits can substantially improve your heart health.
1. Check your cholesterol levels and your blood pressure. Cholesterol levels and blood pressure are important indicators of cardiac health. Some times high cholesterol can run in families, so it is a good idea to be screened when appropriate. Elevated LDL cholesterol contributes to atherosclerosis which is a narrowing of the arteries and, high blood pressure puts you at a higher chance of having a heart attack or stroke. By knowing these numbers, you can be more aware of your cardiovascular risk.
2. Check your waist circumference. You can get a good idea of whether or not you are at risk of cardiac disease and other chronic diseases just by measuring your waist circumference. For adult women, a waist circumference of 80 centimetres or more indicates an increased risk of chronic disease, and for adult men, a waist circumference of 94 centimetres or more indicates an increased risk of chronic disease.
3. Reduce your stress. Living in a constant state of stress is not healthy for your heart. Stress may be derived from a range of sources including work, relationships, illness, finances, living arrangements or other factors. Proactively managing stress by employing self care strategies such as meditation, yoga, deep breathing and taking time out for yourself can help to manage day to day stress. Seek professional help when you need it.
4. Eat heart healthy food. Fill up your plate with foods rich in omega 3 fatty acids such as salmon, nuts and avocados. These also contain polyunsaturated and monounsaturated fats, which may help lower bad cholesterol. In addition, fruit and vegetables provide key vitamins and minerals, and contain naturally occurring plant sterols which also contribute to lowering cholesterol. Keep an eye on the salt in your diet as high sodium levels can increase blood pressure and put extra pressure on the heart.
5. Quit smoking. Smokers have a two to four fold increase in the risk of cardiovascular disease. Smoking decreases the amount of oxygen available to the heart, and increases blood pressure, blood clotting and damage to the blood vessels. Reducing or quitting smoking will not only save money, but make you feel healthier and will prolong your life. If you have tried before, keep trying, as many people take a few attempts before they are successful. Any reduction in smoking will have immediate benefits for your health.
6. Lift weights. Everyone knows they should be doing 30 minutes of cardio each day, but combining this with resistance training adds extra benefits. Building muscle helps to improve your body composition, and assists in soaking up sugar from the blood stream while improving your overall metabolic rate.
7. Sleep more. Well that is welcome news! Long term sleep deprivation and shift work is linked to chronic disease and poorer cardiovascular health. Being active during the day and practicing good sleep hygiene will help to you sleep better. Simple things such as winding down before bed, going to sleep at the same time each day, and having a cold, dark room facilitates better sleep which all has a positive impact on your heart.
