Learn how to keep your heart healthy
- Written by TAL
Cardiovascular disease is one of the biggest health problems Australians face today, affecting 4.2 million people[1].
The best way to look after your heart is to maintain a healthy lifestyle and there are some small changes you can make today which will have a big impact on your heart health now and into the future.
Dr Priya Chagan, General Manager of Health Services at leading life insurer TAL, shares some simple advice to keep your heart health a priority and maintain a healthy, balanced diet and lifestyle.
It’s time to get physical.
There is no substitute for being physically active. Regular exercise is essential to maintaining a healthy lifestyle, and it’s never too late to start exercising. Luckily, there are a number of ways to be physically active throughout the day, even if it means finding ways to sneak in some movement wherever it’s possible during a busy day.
Look for incidental ways to move your body every day, whether that’s deciding to take the stairs instead of the lift or escalator, parking slightly further away from your destination so you have to walk further or going for a short daily walk.
Eat with your heart in mind.
Healthy eating can protect your heart and prevent you from developing heart disease.
We all know that increasing your intake of fruit and vegetables can have great long-term benefits for our health. Fruit and vegetables are some of the best foods for your heart, as they are a source of folate, antioxidants, and fibre. By including a variety of healthy protein-rich foods in your diet, you can help improve your heart health and boost your energy levels. Healthy fats like avocados, olives, nuts and seeds can help lower your cholesterol.
The Heart Foundation[2] recommends 5 grams of salt – or about a teaspoon – as a maximum daily intake. Easy ways to reduce your salt intake include using herbs and spices to flavour food instead of salt, and eating a diet around fresh and unprocessed foods, like fresh fruit and vegetables.
Stop putting off those preventative health checks.
It’s essential that people continue to have preventative screening tests in order to proactively manage their health. These screenings can help your doctor identify any potential conditions early so you can take the necessary steps to return to a better state of health.
High blood pressure and high cholesterol can damage your heart and blood vessels, however without testing for them it’s likely you won’t know whether you have these conditions. That’s why there is great value in managing your health through prevention.
If you’re unsure which health examinations are recommended for you, consult with your doctor.
Cut the smoke.
One of the best things you can do for your heart is to stop smoking – or better yet, never start – and if possible, avoid any sort of second-hand smoke. The good news is your risk of heart disease begins to drop as soon as you quit.
Within one day of not smoking, your heart rate slows down and your blood pressure drops slightly. Carbon monoxide level returns to normal and the oxygen levels in your blood rise. Within two to three months of not smoking, your ability to smell and taste improves, and your lungs regain the ability to clean themselves, and best of all your risk of heart attack is greatly reduced. And finally, within two to six years without cigarettes, your risk of developing coronary heart disease returns to a similar level as that of a non-smoker.
No matter how long or how much you have smoked, you will start reaping the benefits as soon as you quit.
[1] https://www.heartfoundation.org.au/heart-health-education/salt-and-heart-health