September 29th is world heart day! Up to 80% of heart disease can be prevented if you live a healthy lifestyle and eat healthy.
Eating well and making good nutritional food choices is one of the best ways to fight heart disease, chronic conditions, obesity and some cancers.
It’s not about dieting; it’s all about making simple lifestyle changes.
Here are some of those changes you can make.
Getting active is not only healthy for your heart, but for your mental health too. Exercising can boost your mood and alleviate stress. Aim for just 2.5 hours of moderate exercise every week, which is just over 20 minutes every day. Exercising for just 60 minutes per week, can reduce the risk of heart disease by half!
One of the best ways to protect your heart is to avoid tobacco.
REDUCE YOUR SALT INTAKE
Salt is one of the leading drivers of heart disease. Reducing your salt intake by just a teaspoon a day will reduce your chances of developing coronary heart disease.
CHECK UP REGULARLY
Knowing your blood pressure, sugar and cholesterol numbers are important. Learn the optimal levels for your gender and age group, and maintain those levels.
EAT CHOCOLATE & NUTS
Dark chocolate contains heart-healthy compounds that help reduce inflammation and lower the risk of heart disease.
Almonds, walnuts, pecans and other tree nuts contain a powerful punch of heart-healthy fats, protein and fat – all perfect for lowering the risk of cardiovascular disease. Remember to keep the serving size small as they are also high in calories.
GET RID OF THE FAT
Slicing your saturated fat intake slices your chances of being affected by heart disease.
MAKE TIME FOR HEALTHY FOOD
Stick to whole grains, whole-grain cereal or whole-wheat. Lean proteins, low-fat dairy and lots of fruits and vegetables are the way to go.
TEA IT UP
Having about one to three green or black tea per day, lowers the risk of angina and heart attacks.
Chronic stress, anxiety and anger can raise the risk of heart disease and stroke. Maintain a positive outlook when taking on life and you may stay healthier for longer!