Top 10 healthy heart tips
A healthy lifestyle will make your heart healthier. Here are 10 things you can do to look after your heart.
Give up smoking
If you ‘re a smoker, discontinue. It ‘s the one best matter you can do for your heart health. smoke is one of the main causes of coronary heart disease. A year after giving up, your hazard of a heart fire falls to about half that of a smoker. You ‘re more probably to stop smoke for adept if you use new hampshire end smoke services. Visit the Smokefree web site or ask your GP for serve with quitting.
Reading: Healthy body
Getting – and staying – active can reduce your risk of developing heart disease. It can besides be a great mood supporter and stress buster. Do 150 minutes of moderate-intensity aerobic action every week. One room to achieve this target is by doing 30 minutes of activity on 5 days a workweek. Fit it in where you can, such as by cycling to work .
Manage your weight
Being overweight can increase your risk of heart disease. Stick to a goodly, balanced diet low in fat and boodle, with enough of fruit and vegetables, combined with regular physical activeness. Find out if you ‘re a healthy system of weights with the BMI calculator. If you ‘re corpulence, try our 12-week NHS weight loss plan .
Eat more fibre
Eat batch of fiber to help lower your risk of heart disease – bearing for at least 30g a day. Eat fiber from a diverseness of sources, such as wheaten bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and vegetable .
Cut down on saturated fat
Eating excessively many foods that are eminent in saturated fatty can raise the level of cholesterol in your blood. This increases your hazard of heart disease. Choose lean cuts of kernel and lower fat dairy products like 1 % fat milk over full-fat ( or whole ) milk. Read the facts about fatness .
Get your 5 A Day
Eat at least 5 portions of a assortment of fruit and vegetables a day. They ‘re a good source of fiber, vitamins and minerals. There are lots of tasty ways to get your 5 A Day, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries.
Get more 5 A Day fruit and vegetable tips .
Cut down on salt
To maintain healthy lineage pressure, avoid using salt at the postpone and try adding less to your cook. once you get used to the sample of food without total salt, you can cut it out wholly. Watch out for high strategic arms limitation talks levels in ready-made foods. Most of the salt we eat is already in the foods we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt ( or 0.6g sodium ) per 100g. Adults should eat less than 6g of salt a day in sum – that ‘s about 1 teaspoon .
Eat fish at least twice a week, including a assign of greasy fish. Fish such as pilchards, sardines and salmon are a source of omega-3 fatty acid fats, which may help protect against heart disease. pregnant or breastfeed women should not have more than 2 portions of greasy fish a week .
Drink less alcohol
Do not forget that alcohol contains calories. regularly drinking more than the NHS recommends can have a noticeable impact on your waist. Try to keep to the recommended daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.
Read the food label
When patronize, it ‘s a full theme to look at the tag on food and drink packaging to see how many calories and how much fatty, salt and sugar the product contains. Understanding what ‘s in food and how it fits in with the rest of your diet will help you make healthier choices .
page last reviewed : 10 July 2018
Next review due : 10 July 2021