Tips to Keep Your Heart Healthy

A total of 20% of female deaths result from heart or artery conditions, whereas the ratio is 26% for male deaths. Globally, over 17.5 million people die from cardiovascular disease (CVD). There are 225 deaths by heart disease each day in South Africa, according to the Heart & Stroke Foundation South Africa, and more than 80% of these deaths are preventable. Heart disease in South Africa is higher because of a higher prevalence of cardiovascular risk factors and low awareness of the disease’s causes. Of course, there are certain risk factors that you cannot control, like congenital problems, family history, age, gender, or rheumatic fever! You can manage certain aspects to lower the risk, however. So, don’t get scared! Keeping your heart healthy only requires a change in lifestyle and adopting habits that will help. So, let’s get started with those tips to boost your heart health. According to Dr. David Jankelow – a cardiologist and president-elect of the Johannesburg branch of the South African Heart Association – “A lot of the diseases we see – coronary artery disease, heart attacks, people who’ve had bypasses, diabetes, high blood pressure, and high cholesterol – need a lifestyle change.” He further adds, “It’s easy to give people a pill. It’s much harder for people to commit to a healthy lifestyle.” Maintaining good habits is vital to keeping your heart healthy. And for this, your heart-healthy diet chart chalked out by the board-certified doctors at Zarcare may be the key to kicking-starting your healthy lifestyle. However, when combined with a sedentary lifestyle, unhealthy eating can damage your heart. According to the Heart and Stroke Foundation of South Africa (HSFSA), eating food suitable for the heart can help combat heart diseases, and that’s why it recommends the following guidelines for a healthy eating plan: To improve your heart health, cut back on foods that contain unhealthy fats, added sugars, sodium, and salt. In addition, you should minimise overall fat consumption by choosing fats carefully. As a first step, you should reduce your fat and oil intake. The best way to lower cholesterol levels is to avoid excessively fatty foods, such as saturated and trans fats found in baked goods, meats with high-fat content, fried foods, and dairy products like creams. Instead, choose healthier oils, such as canola, olive, avocado, fish oil, and dairy products that are low in fat or fat-free. An overweight person is at an increased risk of developing heart disease. Additionally, a range of complex health problems is associated with obesity caused by fat deposits in the body. Therefore, keep a healthy body weight according to your height and age. You can achieve your desired weight by changing your lifestyle, eating a balanced diet, and exercising moderately. In addition, be mindful of portion sizes, particularly for fatty, starchy, and sugary foods. The use of tobacco and exposure to secondhand smoke can damage your heart. The chemicals in tobacco can cause damage to the heart’s and blood vessels. Smoking reduces oxygen levels in the blood, increasing blood pressure and heart rate since the heart has to work harder to supply oxygen to the body. Increase your life expectancy by up to ten years by kicking the habit. This action will have numerous benefits. A smoker’s heart disease risk is about half after a year of quitting. In 15 years, you’re just as likely to get heart disease as a non-smoker. After you quit smoking, you’ll reap the benefits regardless. A regular exercise program may lower your risk of developing heart disease. In addition, keeping your weight under control is possible through physical activity. In addition to reducing the risk of developing other heart-related conditions, this also lowers the chances of hypertension, high cholesterol, and type 2 diabetes. Those who have never been physically active can begin by doing small amounts daily and increasing the duration, frequency, and intensity. Adults must perform 150 minutes of moderate physical activity every week (e.g., walking briskly, climbing stairs, dancing, gardening, or doing household chores that result in mildly elevated heart rates). Overeating, drinking, and smoking are unhealthy ways for some people to cope with stress. However, improving your health by managing stress with healthy alternative methods, such as physical activity, relaxation exercises, or meditation, is possible. Furthermore, sleep deprivation is associated with an increased risk of obesity, high blood pressure, heart’s attacks, diabetes, and depression. Ensure that you get enough sleep every night. Stay on top of your sleep schedule by following a regular bedtime and wake-up schedule. Keeping your bedroom dark and quiet will help you sleep better. Hypertension, high cholesterol, and diabetes can harm the heart’s and blood vessels. These conditions can be challenging to detect without testing. Regular screenings can help you understand your numbers and determine whether action is needed. You may have a blood pressure measurement every two years starting at age 18 for screening for hypertension as a risk factor for stroke and heart disease. Adults should generally have their cholesterol checked every four to six years. The recommended age for cholesterol screening is 20, though earlier screening is suggested for those with a family history of cardiovascular risk factors. Having diabetes increases your risk of developing heart disease. Those with diabetes risk factors, such as obesity or a family history of diabetes, may be recommended to get screened early. Alternatively, screenings should begin at age 45, retesting every three years after that. A high salt diet can lead to elevated blood pressure, which increases the chances of developing heart disease. Salt intake should not exceed 6 grams per day. The best way to reduce your salt intake is to use less salt while cooking, avoid table salt, and avoid salty snacks like crackers, which are high in sodium. Being low in calories, high in fibre, and power-packed with vitamins and minerals, fruits and vegetables are the foods that are good for your heart. Fruits and vegetables contain fibre and antioxidants, which help prevent heart disease, making them an essential part of your heart-healthy diet plan. Be sure to consume fresh fruits and vegetables at least five times daily. Fibre, minerals, and vitamins in whole grains keep your blood pressure under control and are the best diet for heart disease. Add grains such as quinoa, couscous, flax seeds, and bran to your diet to improve your heart’s health. You can start your day off right by eating protein. However, many good-quality protein sources contain high-fat levels as well. So choose protein-rich, low-fat food options wisely. Make sure not to use the yolk when preparing eggs. Instead of beef and pork, choose chicken and fish, and use fat-free leaner cuts; rather than frying and making gravies try grilling, baking, and barbecuing. In addition to cardiovascular diseases, alcohol consumption has been associated with more than 200 diseases and injuries. Therefore, for heart health, it is best to avoid drinking alcohol altogether or have a low and controlled intake of alcohol from time to time. Excessive drinking can lead to a rise in blood pressure and a decline in good cholesterol over time. Aside from affecting your heart rate, alcohol also leads to weight gain. Keeping your heart healthy is easy when you partner with Zarcare!! When it comes to telehealth, you can count on Zarcare. Take steps towards improving your heart’s health by scheduling an online consultation in South Africa with our healthcare providers if you suffer from high cholesterol, high blood pressure, or diabetes. Simple lifestyle changes can make a huge difference. Sign up and log in to Zarcare for virtual consultations. A person’s genetic makeup can significantly determine how likely they are to develop heart disease. Therefore, you should consult your healthcare provider about developing heart disease prevention strategies if you have a family history of heart disease. Regular check-ups with your healthcare provider can help you monitor your heart health. However, your age, family history, and other risk factors may affect how often you need these check-ups. By monitoring your blood pressure, cholesterol level, and body weight, you can keep track of your heart health progress. In addition, regularly checking in with your healthcare provider can help you track your heart health.10 Ways to Keep Your Heart Healthy
1. Limit fat intake
2. Keep your body weight in check
3. Quit smoking or using tobacco
4. Step up your daily physical activity
5. Manage stress and get enough sleep
6. Go for regular health screenings
7. Cut back on your salt intake
8. Eat more vegetables, fruits, and whole grains
9. Choose low-fat proteins
10. Limit alcohol intake
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