A Guide to Better Heart Health
Your heart works hard for you nonstop throughout your life – so learn to show it some TLC. Making small changes in your lifestyle is what makes a real difference and improvement in your heart health. Listed below are some of the easy and simple ways on how you can significantly improve your heart health. People who follow these ways not only live longer, they also spend a lot more time free from cardiovascular diseases. What’s even better is that you don’t even have to follow these tips all at once to lessen your chances of developing a heart disease – although, of course, the more tips you follow, the better.
1. Quit Smoking
Ending your smoking habit is the most important thing a person can do to live longer and healthier. If you’re a smoker, you’re twice more likely to suffer from a heart attack than a non-smoker. From the moment you quit smoking though, your risk of having a heart attack starts to reduce immediately. With public smoking ban in public areas in Singapore, there’s never been a better time to quit.
2. Lessen Your Salt Consumption
Consuming too much salt causes high blood pressure, which increases your risk of developing coronary heart disease. As much as possible, avoid consuming crisps, baked beans, salted nuts, canned veggies and soup, pork pies, and ready meals. The Harley street cardiologist specialist in Singapore are experienced in providing advice to better manage this aspect. A lot of breakfast cereals and breads that seem healthy also contain high levels of salt, so keep an eye on these items too.
3. Watch Your Diet
Having a healthy diet reduces one’s risk of developing cardiovascular disease, and increases one’s chances of surviving a heart attack. Any Singapore cardiologist would recommend having a balanced diet containing lots of fresh fruits, vegetables, fish, lean protein, and starchy foods like rice, pasta and wholegrain bread. Avoid consuming foods like cakes, biscuits, pastries and dairy products, since they’re high in saturated fats and sugar.
4. Consume More Fruit and Less Fruit Juice
Your heart works best if it runs on clean fuel, that is, healthy food, which should composed largely of plant-based foods and only a small amount of processed or refined foods. One of the best ways to clean up your diet is to cut your intake of sugary beverages, which lacks the fibre found in real fruits. We tend to drink way too much calories, but those calories don’t fill us up the way real food does. The latest food fads usually get overplayed by the media but the core of what really makes a heart-healthy habit hasn’t changes for decades.
5. Monitor Your Alcohol Intake
Too much alcohol damages heart muscles, increases blood pressure, and causes weight gain. According to a cardiologist Singapore, binge drinking alcoholic drinks increases your risk of suffering from a heart attack, so aim to limit your intake to just about a glass each day or even less.
6. Live an Active Lifestyle
Just like any muscle in our body, our heart also needs regular exercise to maintain optimum condition and efficiently pump blood throughout our body with each heartbeat. As much as possible, perform a 30-minute moderate intensity workout routine daily. If you find these too daunting, then start off gently and build up your exercise gradually. Not only will you be physically healthy when you choose stay fit, you’ll also improve your mental health and wellbeing.
7. Monitor Your Weight
The number obese people in Singapore is gradually rising, with about 4 in 10 Singaporeans between ages 10 to 69 being overweight, and 1 in 10 considered obese. Carrying a lot of extra weight as fat greatly affects one’s health and increases their risk of developing life-threatening conditions like diabetes and coronary heart disease. If you’re overweight or obese, it’s never too late to start making small healthy changes with what you eat and the activities you do.
8. Get Regular Health Screening Tests
The higher your blood pressure is, the shorter your life expectancy becomes. People with high blood pressure tend to have a much higher risk of suffering from a heart attack or stroke. High cholesterol levels in the blood contribute to fatty deposits in the coronary arteries, which increases your risk of experiencing stroke, coronary heart disease, and other disease that affect circulation. So start lowering your cholesterol level now by exercising, and eating foods rich in fibre like fruits, vegetables, nuts, beans, lentils and porridge.
9. Engage in a Stress-Busting Activity or Hobby
You can’t completely avoid stress, but you can choose how to deal with it. Manage your stress levels in a healthy way by getting practising yoga or meditation exercises. Other than that, having a friend or someone special whom you can depend and talk to about your problems is also a good way of managing your stress, and protecting your emotional and heart health.
10. Know Your Family History
One of the simplest ways to know if you’re at risk of developing a coronary heart disease is to know your family history of the disease. If a close relative happened to have the said disease, then it’s best that you inform your cardiologist Singapore about it, and start getting regular heart screening tests. Support this preventive measure by going on a healthy diet and exercising regularly.
Practising proper heart healthcare is one of the best and simplest ways to live a long, healthy life. So make sure that you follow these heart healthcare tips to give your heart its much needed tender loving care.