Unfortunately, heart problems can affect anyone.
But whether they’re hereditary or caused by lifestyle choices, there are steps that can be taken to help mitigate the risk and protect the heart as much as possible. To mark Heart Health Month in the UK, Nuffield Health Head of Physiotherapy and Head of Cardiac Rehabilitation Helen Alexander has offered some advice.
Physical activity
Sports activity can help keep your heart healthy by controlling blood pressure and improving your cholesterol.
“If you are new to the sport, start by developing more activities of daily living – using the stairs instead of the elevator, walking more, using the car less or parking further away than usual. By being active, you’ll get more benefit if you’re able to reach a pace that makes you feel warm and comfortably out of breath,” she said. “However, if you have recently had a cardiac event or procedure and wish to increase your physical activity, following a cardiac rehabilitation program can ensure that you return to exercise safely under the guidance of a professional.”
Diet
A healthy and balanced diet plays an important role in the health of your heart. Try reducing your intake of saturated fats (found especially in animal products, as well as high-fat dairy products and sugary treats) by replacing them with unsaturated fats. Good sources include oily fish, olive oil, nuts and seeds.
“Contrary to popular belief, carbs are an absolute part of a healthy diet – they’re great for energy and contain important nutrients and fiber, which are essential for heart health. Try looking for slower-release, whole-grain options such as oats, whole-grain bread, and pasta to incorporate into your diet,” says the expert.
“Fruits and vegetables should be the cornerstone of any heart-healthy diet because they have a slew of anti-inflammatory properties and a high amount of dietary fiber. Always try to eat a “rainbow” of fruits and vegetables to get lots of variety in your diet.
Mental Health
Taking care of our mental fitness is just as important as taking care of our physical health. We all experience a bit of stress on a daily basis, but if your stress level exceeds what you can handle, it can affect you physically.
“Recognizing what situations or activities are contributing to your stress and then implementing coping strategies is often a first step. Think about activities that make you feel calm and content and make time for them – it could be a walk, being in nature or reading a book. Take time to reflect on how you are currently coping with everyday stress and seek help if you feel overwhelmed or think it might be affecting your health,” noted Helen Alexander.
Stop smoking
When it comes to heart health, smoking increases the risk of heart and circulatory diseases.
“Quitting smoking isn’t easy, but help is available – you’re four times more likely to quit if you get professional advice. You can seek help from your GP, your local pharmacist or the local stop smoking team,” she continued. “Once you’ve set a quit date, talk to your family, friends and co-workers so they can support you through any feelings and emotions you may be feeling and remembering – that will be worth it.”
Losing weight
Everyone needs some body fat (the ideal amount differs from person to person), but having too much of it, especially around the waist, can put our health at risk. Being overweight can lead to a buildup of fat in our arteries, increasing the risk of heart attacks and strokes. Excess weight around your waist can make it harder for your body to use a hormone called insulin, which controls your blood glucose (sugar) levels, and can lead to type 2 diabetes.
“Losing weight can be difficult and often requires changes in our diet and physical activity levels. Although the basic principle of weight loss is simple – the energy you consume (calories) should be less than the energy you use – the effectiveness of any diet you undertake will vary from person to person. ‘other. Make sure you find something that works for you, and you’ll be more likely to stick with it,” Helen Alexander added.