Whether you're running a marathon, cooking dinner or enjoying a deep sleep, your heart is constantly at work, pumping blood throughout your body. It tirelessly delivers nutrients, oxygen and antibodies, while also removing waste products. Given the heart's crucial function in your circulatory system, supporting heart health is essential for your health and wellbeing.
The good news? A majority of the risk factors that could lead to many heart diseases, such as high blood pressure, high cholesterol levels, or even heart attack come from lifestyle choices that you can change including a heart-healthy diet and exercises. So if you follow the following heart-healthy lifestyle recommendations, you can help keep your heart in great shape and you in healthy weight.
Here are some simple, effective ways to support your heart health naturally and prevent chronic heart failure!
Regular physical activity is one of the best things you can do for your heart. Aim for at least 150 minutes of moderate intensity exercise each week. Don’t worry—this doesn’t mean you need to start training for a marathon. Something as simple as a brisk daily walk or anything that gets you moving can make a big difference.
If you’re new to exercise, start small. Instead of lounging on the couch during your afternoon break, try taking a stroll around the block. Not only will your heart benefit, but you’ll also enjoy fresh air along with a healthy dose of vitamin D.
It’s no secret that smoking is bad for your heart. Smoking damages blood vessels and can lead to heart disease. Research has shown that even vaping and e-cigarettes are harmful, posing risks to both heart and lung health2.
Despite widespread awareness, millions of adults in Malaysia still smoke, and many teens are picking up the habit daily. Vaping is also on the rise. For the sake of your heart, it’s crucial to avoid these habits.
Eating more fruits and vegetables is a simple way to support heart health. Studies have shown that higher intakes of fruits and veggies are associated with a reduced risk of cardiovascular disease3.
The World Health Organisation (WHO) recommends consuming five to nine servings of fruits and vegetables daily. To meet this goal, try filling half your plate with colourful produce at each meal. It’s an easy way to ensure you’re getting enough heart-healthy nutrients.
Omega-3 fatty acids are known for their heart health benefits, including supporting healthy blood flow and maintaining normal blood pressure. These healthy fats are found in fatty fishes like salmon, anchovies, white fish and sardines, as well as in seeds and nuts.
The American Heart Association recommends eating fatty fish at least twice a week4. This is because EPA and DHA fatty acids—found in fish oil—may help reduce the risk of coronary heart disease.
Diet plays a major role in heart health. Consuming too much sugar, salt and saturated fat can lead to you being overweight and subsequently, increase your risk for heart diseases. To protect your heart, try to minimise processed and fast foods and opt for whole foods instead.
For example, choose wholegrain pasta over white flour pasta. Or get creative by using spaghetti squash or spiralised vegetables as a base for your favourite sauces. Additionally, enhance your meals with fresh herbs, spices and flavourful ingredients like garlic, onions and leeks. These ingredients not only add taste but also support heart health.
In addition to lifestyle changes, you can further support your heart with supplements specifically designed for heart health. Omega-3 supplements are a great starting point, but you might also consider supplements containing lecithin or nutrients that support cholesterol health.
In summary, the ideal way to improve your heart health is down to balancing your nutrition with physical activity. Eat heart-healthy foods, move more and compliment yourself with heart-healthythy supplements.
Find what works best for you and start giving your heart the regular support it deserves.
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