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The heart is an essential organ in our bodies. It keeps fresh, oxygenated blood pumping and also channels the bad stuff away. Experts reveal that an average human heart will beat around 100,000 times a day! This is why, it needs a little TLC to ensure it keeps chugging along like an engine.
According to the Heart Foundation New Zealand;
With these sobering thoughts in the mind, there’s never been a better time than now to start looking after your heart. Take a look below for 7 easy ways to improve your heart health.
Processed foods are not great for the heart being full of fat, salt and sugar. This includes foods like cakes, biscuits and bagged snacks. Aim for foods with natural ingredients and if you can’t pronounce an ingredient, it probably won’t be good for you.
The link between fruits, vegetables and heart health is well known. Researchers found those that had 8 or more servings a day, reduced their heart attack and stroke risk by 30%! Aim to get as many colours on your plate as you can and your body will reap the benefits from the added vitamins and minerals.
According to the Heart Foundation New Zealand, women who smoke are 3 times more likely to have a heart attack. Smoking is a major contributor to heart disease causing damage to blood vessels, plaque build up and even heart failure. Talk to your doctor if you need help quitting smoking.
Omega-3s have so many benefits for the body including supporting heart health. Aim for 3 servings of fish a week like salmon or trout. If this is not possible, take a quality omega-3 health supplement.
Aim to get 150 minutes of moderate intensity exercise a week. Try to make a mix between aerobic exercise and strength training. Don’t worry if you don’t love the gym, aim to get your 10,000 steps in a day which can be a mix of walking, dancing or even housework.
Researchers have found that people with a highly stressful job have a 40% increased risk of heart disease. Increased stress levels lead to inflammation in the body, less sleep and an unhealthier lifestyle. While not everyone can leave a stressful job, aim to combat symptoms with activities like meditation and yoga.
All types of food are okay in moderation, including red meat. But experts found that diets rich in red meat, contained triple the levels of a chemical known to be linked to heart disease. Plant based meals can be made full of flavour and you can still get a protein hit with meat substitutes. Look after your heart and have a few meat free days a week.