78 HEALTH MATTERS HealtH & Well-being
Top Tips FOR A HEALTHY HEART
Happily, the way to a healthy heart is easier than it may seem. Try out some of these heart-healthy tips to keep your body moving to the right beat…
KICK THE HABIT Stubbing out that cigarette for the last time is the most important thing a person can
do to improve their health. Ridding your life of cigarettes can cut your risk of heart disease or heart attack by half. From the very moment you stop, your risk of heart attack starts to reduce. So if you are thinking of quitting, don’t put off until tomorrow what you can do today!
KEEP YOUR LEVELS IN CHECK
High blood pressure and cholesterol levels are the
biggest contributing factors to stroke, heart attack, heart disease, and other circulatory difficulties. Make a positive move and meet with your GP to have these checked. This will be a clear indication as to the life- enhancing changes you need to make to your lifestyle.
GET MOVING! Say goodbye to that inactive lifestyle, and hello to a life of better health and increased
energy levels. Cardiovascular or aerobic exercises are the best possible exercises to strengthen the heart and lungs and improve the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
MONITOR YOUR ALCOHOL While it is all too tempting to go overboard at times, monitoring your alcoholic intake is an
essential part of a healthy lifestyle. Excess
alcohol can damage the heart muscle, and lends itself to increased blood pressure and weight gain. Make an effort to eliminate binge drinking from your lifestyle and aim to limit your intake to one to two units a day.
WATCH YOUR WEIGHT The number of adults becoming overweight or obese in Ireland is increasing at an alarming
rate. Carrying a lot of extra weight as fat can greatly affect your health and increase the risk of life-threatening conditions such as coronary heart disease and diabetes. To combat these risks, start by making small but healthy changes to what you eat, and try to become more active.
AVOID RESTRICTIVE DIETS It may come as music to the ears of many, but frequent dieting and fasting is bad
for your health. It causes an imbalance in your electrolyte levels and, in turn, the weakening of the heart muscle and damage to the heart. Instead of experimenting with fad diets, try replacing some of your less healthy food choices with some of the options on our Healthy Heart Shopping List.
CUT DOWN ON SALT The average daily salt intake in Irish adults is high at approximately 10g, while the
RDA is under half that at 4g per day. When trying to reduce your blood pressure and cholesterol, be sure to check the nutritional information on the food you eat. Always choose the option with the lowest sodium content, and stay within the recommended
daily allowance. Be watchful of foods such as breads and cereals that may appear healthy, as they can also contain high levels of salt.. and try to put down that salt shaker!
SUPER FOODS
When deciding what to have for breakfast, opt for coarse, natural oats over instant
varieties or sugary cereals, as they are fibre-rich and can help lower levels of LDL (bad) cholesterol and keep arteries clear. At meal times, one serving of dried beans or legumes a day can reduce cholesterol by up to ten per cent. The fibre and other compounds present in legumes and beans can lower cholesterol, blood clotting and improve blood-vessel function. These are ideal foods to incorporate into your new daily diet.
SWEET TOOTH SAVER If you couldn’t bear to pass on dessert, then why not try replacing the butter in your
recipes with a low cholesterol spread. These are low in saturated fats and rich in Omega 3 and Omega 6, so you can enjoy the same delicious desserts as all the family.
HEALTHY HEART SHOPPING LIST:
Apples, Apricots, Carrots, Cabbage, Dark Leafy Greens, Sweet Potato, Wheat Germ/Flax Seed Oil,
Low Cholesterol Spread, Salmon, Tuna, Whole Grain Bread, Pasta, Rice, Lean Skinless Meat/Poultry.
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