Keeping Your Heart Healthy

You can strive to maintain good heart health every day. Five factors can have a significant impact on your heart: what you eat, how much you walk, whether you smoke, regulating your cholesterol and blood pressure.

Guidelines for a heart-healthy diet

A trend of heart-healthy eating exists. It places more emphasis on what you eat over the course of days, weeks, and months than on any particular meal or nutrient. This eating pattern naturally contains little salt, extra sugar, or saturated or trans fats. Whole grains, fibre, antioxidants, and unsaturated fats are all abundant in it.

Eat more fruit and vegetables: Increase your intake of fruit and vegetables because they are connected to healthier hearts and a lower risk of heart disease.

Go with whole grains: More of the raw grain can be found in wholegrain cereals. This implies that they include more vitamins, minerals, and nutrients like dietary fibre, vitamin E, and healthy fats.

Make wholesome fat decisions: Omega-3 and omega-6 monounsaturated and polyunsaturated fats are the finest types of fats to consume. These better-for-you fats can be found in avocados, almonds, salmon, and sunflower seeds.

Use spices and herbs in place of salt: Your heart is harmed if you consume too much salt. Your risk of having high blood pressure, a significant risk factor for heart disease, can increase due to the sodium in salt.

Tips for being more active

Regular physical activity lowers your risk of getting heart disease or having a heart attack. Exercise reduces the risk of developing heart disease by lowering factors like

  • High blood pressure
  • Cholesterol
  • Excess weight

Your bones and muscles can be strengthened with regular exercise. You may experience an increase in vitality, happiness, and relaxation.

  • Moving more
  • Set realistic goals

When to see your doctor

You should see your doctor if you are 45 years of age or older. Your doctor will evaluate your risk factors for heart disease, including your blood pressure, cholesterol, diet, level of physical activity, and medical and family history, during a Heart Health Check. Your doctor will then let you know if your risk of having a heart attack or stroke during the next five years is low, moderate, or high. Working with the doctor to address risk factors to optimize heart health is the most crucial aspect of the check-up.

Dr. Manoj Luthra
Department of Cardiac Surgery
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