Want to know 10 simple and effective ways you can love your heart and boost the longevity of your ticker? Read on, there's something for everyone in this blog...
Maintaining a healthy weight goes hand in hand with the two other points above. It's important to educate yourself on what a healthy weight looks like for you and make sure that you adjust your routine, including your diet and exercise pattern in order to work towards that. Being a healthy weight reduces the risk of conditions including heart disease and type 2 diabetes.
Sitting down for extended periods of time is considered by some to be the new 'smoking' of the 21st century. Whether we're at work, driving too work or relaxing at home watching Netflix, the majority of us spend our time sitting down. This could be detrimental to our heart and our health!3 A recent study carried out by cardiologists found that people who sat for an extended period of time were more likely to "show signs of injury to their heart muscles". To combat this, you could try going on a gentle walk at lunch or consider switching to a standing desk.
Smoking is one of the main contributing factors to weakening your heart health. In fact, according to the NHS:
"Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker."
If you're a smoker, going smoke free is one of the best things you can do for your heart health and your bank balance.
As much as we all like a good night out or a cheeky glass of wine in the evening, we all know that these come with repercussions that don't just include a hangover. If you drink more than the recommended daily amount it can have an impact on everything from your waistline to your health. Try to keep within the recommended daily alcohol limits to reduce the chance of serious problems with your health, including risks to your heart health occurring.
Research suggests that taking a good quality supplement containing omega 3 could also have a positive impact on your heart and your health. Taking omega 3 has plenty of proven benefits to your heart. It helps to lower your blood pressure, and cholesterol, thereby supporting your heart health. By taking a supplement every day you may help to decrease the chance of heart disease.
Aside from all of the advice, tips and tricks we've given above, it is also crucial to go to the doctor for a general check up and to discuss any issues you might be having. This check up should at least include having your blood pressure checked as well as your cholesterol tested.
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1. Ashmore, T. et al., (2014). 'Suppression of erythropoiesis by dietary nitrate'. Faseb J [published online], 29(3): 1102-1112
2. Grandner, M. et al., (2016). 'Sleep: Important Considerations for the Prevention of Cardiovascular Disease'. Curr Opin Cardinol, 31(5): 551-565
3. Rohm, D. et al., (2016). 'Sedentary behavior and cardiovascular morbidity and mortality: A science advisory from the American Heart Association'. Circulation, 134(13): 262-279