Coronary heart disease, heart attacks and high or low blood pressure can begin to worry us all as we age. We need to look after our hearts because they’re helping us to keep going and live our lives to the fullest. Heart problems can have a significant impact on your quality of life, so keeping your heart healthy should be one of your top priorities. If you don’t know what makes a healthy heart, follow these 12 tips to keep your ticker ticking for longer.
To maintain a healthy cardiovascular system, we have to give it a challenge. Exercise is something that you should be doing every day. But it doesn’t have to be strenuous or vigorous. You should aim to do 150 minutes of moderate-intensity aerobic exercise a week or just over 20 minutes a day.
Give Up Smoking
Smoking cigarettes or tobacco in other forms increases your risk of coronary heart disease. Quitting will make you healthier, even if you’ve been smoking for years. It’s never too late to stop.
Be Aware of Family History
Many heart conditions are hereditary or caused by certain behaviors likely to be passed through the family. By being aware of your family history, you’ll know if it’s especially important to watch out for particular problems.
Watch Your Weight
Obesity could increase your risk of heart problems, including arrhythmia (an abnormal heartbeat). You may have heard about ablation as a treatment for arrhythmia, but it’s best to keep your weight down to avoid it altogether.
Go Easy on the Salt
Your diet plays a significant role in the health of your heart, and one of the things to avoid is salt. Try not to use salt at the table and reduce it in your cooking or cut it out altogether. It will help you to maintain a healthy blood pressure.
Fruit and Veg
Getting your fruit and vegetables is important too. Different countries recommend a different number of portions every day. Whether you get five a day or eleven, fit plenty of fruit and vegetables into your diet.
Oily fish is great for your heart, so look out for fish high in omega-3 fats. Try mackerel, sardines and fresh tuna and salmon.
Let Go of Stress
It’s not just your physical health that you should watch out for. Learn to let go of stress and take some time out to clear your mind.
Cut Down on Saturated Fat
Saturated fat is another thing you should try to avoid in your diet. Check the nutritional information on labels when you’re buying food.
Drink Less Alcohol
Alcohol isn’t good for your weight. If you want to lose weight or stay at your ideal weight, the first thing you should do is cut down on alcohol.
Get More Sleep
Sleep helps to repair our bodies at the end of the day. Getting plenty of sleep contributes to staving off a number of health problems, including heart conditions.
Have Regular Health Screenings
Don’t forget to go to your doctor for regular health check-ups, especially as you get older.