7 Effective Steps to Protect Your Heart Health

As Australians are being more conscious about their heart health, it is the right time to take a moment to listen to your heart and learn a thing or two about taking care of this important organ. Many studies suggest that heart disease is one of the leading causes of death in Australia. But did you know that you can support your heart health by making some simple lifestyle changes? Wondering how to do that? Let’s find out.

Quick facts

• It is important maintain heart health to keep various types of heart conditions at bay
• Simple lifestyle changes may help keep the heart healthy
• Keeping blood sugar, blood pressure and cholesterol in check contribute in supporting heart health
• Managing stress and getting adequate sleep are important for a healthy heart
• A balanced, heart-healthy diet and heart health supplements may contribute to overall heart health

This blog lists 7 effective ways to support your heart health. Keep reading to learn more.

Why heart health is important

The heart is one of the most important organs in your body. It circulates blood throughout the body, delivers oxygen and nutrients to tissues, and removes waste products. A healthy heart is essential for the efficient operation of various bodily functions. Taking steps to support your cardiovascular health is therefore important to support your overall well-being.

Ways to keep the heart healthy

There are many different types of heart problems that can affect the heart’s functioning and overall health. Yes, treatments are there to manage many of them. But why go through such ordeals when you can contribute to preventing these problems by developing easy, healthy heart habits?

Here are 7 ways in which you can support your heart health:

1. Opt for a heart-healthy diet

Include a variety of healthy foods in your diet and create a healthy eating pattern. Follow a Mediterranean diet that is rich in fruits, vegetables, whole grains, nuts, etc. Providing your body with balanced nutrients and healthy fats is good for your heart. Reduce the consumption of processed foods to prevent high sodium levels, which may increase the risk of heart disease. Similarly, reduce sugar intake to restrict weight gain or obesity, another risk factor for heart disease.

To further support the required nutritional intake, you may add heart health supplements to a well-balanced diet. Take your healthcare professional’s advice before starting to use any new supplement.

2. Maintain a healthy weight

Obesity is a real problem. Research suggests that 1 in 4 children and 2 in 3 adults in Australia are overweight or obese. Excess weight may result in fatty material building up in the arteries. When arteries that carry blood to the heart become clogged, it may lead to a heart attack. It is important, therefore, to keep your weight in check. Keep a track of your BMI (Body Mass Index). If it is higher than 25, it is high time you buckle up to get rid of those extra kilos.

3. Quit smoking

Give up smoking, as it can damage blood vessels and accelerate the formation of plaque in the coronary arteries (atherosclerosis), which may lead to reduced blood flow to the heart and increase the risk of a heart attack. Smoking can also cause a temporary increase in blood pressure, further damaging heart health.

4. Stay active, keep moving

Regular exercise and physical activity may help in weight control. Exercise may also help reduce the chances of health conditions (high blood pressure or cholesterol) that can put a strain on the heart.

Involve yourself in at least 150 minutes of moderate aerobic activity per week, like walking at a brisk pace. If you haven’t exercised in a while, go slow and gradually increase the duration and intensity of exercise. Even simple activities, like gardening, taking the stairs, or walking your dog, can count in your total activity needs.

5. Take adequate sleep

Inadequate sleep or poor sleep quality may increase the risk of obesity, depression, and heart attack. Various studies suggest that adult individuals need at least 7 to 9 hours of sleep each night to stay healthy. Setting up a sleep schedule, going to bed and waking up at the same times each day, can help. For good heart support, make sure you give your body enough rest every day.

6. Stay stress-free

When you feel stressed or anxious, your body produces hormones that may make your heart temporarily beat faster or work harder. When this happens, the blood pressure can go up, which may increase the risk of a heart attack and stroke.

Yes, it is easier said than done, but try to stay stress-free as much as possible. Involving yourself in relaxation exercises, yoga and meditation may help. You may also seek professional counselling or develop a habit of sharing your emotions with a trusted friend.

7. Manage the three numbers (cholesterol, blood pressure & blood sugar)

Excess cholesterol (a fatty substance found in the blood) may form plaque between layers of artery walls and make it harder for the heart to circulate blood. Often referred to as ‘silent killer’, high blood pressure (hypertension), if left untreated, may lead to heart enlargement. It makes the heart pump less effectively and may lead to heart failure. Similarly, high levels of blood sugar (glucose) may damage the heart, kidneys and eyes.

It is important, therefore, to regularly monitor these three numbers and keep them in check to keep your heart healthy. Go for regular health check-ups and follow your healthcare provider’s advice in managing these numbers.

Frequently asked questions

Here are answers to some common questions regarding heart health:

Q. Which foods are best for heart health?

A. Foods rich in fibre and low in salt may be good for heart health. Foods like oatmeal, berries, nuts, beans, lentils, broccoli, kale, avocado, olive oil, etc., may be a good addition to a heart-healthy diet.

Q. How can I manage my cholesterol?

A. Ask your doctor to check your cholesterol levels at your next check-up. Understand dietary fats and learn to swap unhealthy fats for good fats. Make the required changes to your diet as per your healthcare provider’s advice.

Q. Which foods and drinks to avoid for a healthy heart?

A. You should avoid salt, added sugar, and unhealthy fats. You may start by removing (or reducing the amount) cakes, biscuits, processed meat (like bacon, sausages, and salami), butter, etc., from your diet.

Q. Can I reverse heart disease with lifestyle changes?

A. Though damage from the advanced heart disease may not be reversible, reducing the risk and slowing the progression may be possible with lifestyle changes, like consuming a healthy diet, quitting smoking, engaging in exercise, and more.

To conclude

The heart is a central organ performing crucial bodily functions. Keeping the heart healthy is, therefore, important for supporting overall well-being. Making some simple lifestyle changes may significantly help in keeping the heart in good condition. Shop from our collection, the best heart health supplements and help your heart feel healthy with every beat.

Disclaimer: This blog is for informational purposes only and not medical advice. If you have health conditions or take medication(s), talk to a healthcare professional before starting to take new supplements.