World Heart Day is celebrated September 29th every year, and is a chance for people across the globe to take part in the world’s biggest intervention against cardiovascular disease (CVD). In celebration of World Heart Day, we wanted to share the top 10 ways to keep a healthy heart:
- Eat Heart Healthy Foods
When you’re looking to keep a healthy heart, always try to avoid saturated and trans fats as much as possible. To lower the fat content in your diet, choose lean meats like turkey and chicken breasts, and remove skin from any poultry. Lower your trans fat intake by opting for low-fat and fat-free dairy products when possible. The Heart and Stroke Foundation has a great list of all heart healthy foods, which you can find here.
- Stay Active Throughout the Day
Answer emails or take a conference call while standing at your desk. Even if you’re active after work, staying active during the day is what matters most.
- Get Fishy
Studies show that a diet high in Omega-3 fatty acids can help reduce the risks of heart disease. Try swapping out meat for fish twice a week, and get creative with recipes! Fish with the highest amount of Omega-3 include: herring, salmon, sardines, and tuna.
- Laugh a Lot
It may sound funny, but it’s no laughing matter- laughing lots means a healthy heart. According to the University of Maryland Medical Centre, laughter reduces stress and promotes the healthy function of blood vessels.
- Toss the Salt
Reducing the amount of salt in your diet can help reduce the risk of heart-related issues, along with many other health concerns. High-salt culprits include processed food and restaurant-prepared food. Avoid these two things and be conscious of the amount of salt you use to ensure your sodium intake is healthy.
- Know your Numbers
Make sure to regularly monitor your blood sugar, blood pressure, cholesterol, and triglycerides. Regular visits to the doctor will ensure your numbers are in check. Get familiar with where your numbers should be at here.
- Enjoy the Drive Home
Skip the bus and walk home from work, or enjoy a longer drive that offers a view of the sunset. Switching up your routine with something as simple as taking a scenic route home can help alleviate stress and lower blood pressure.
- Make Time for Breakfast
We all experience busy workweeks now and again or days when we’re running out the door, but it’s important to remember to always eat breakfast. Prep overnight oatmeal or hard-boiled eggs the night before, and you’ll never have to skip this meal again. Reminder: make sure breakfast is filled with foods low in fat and high in protein like turkey bacon and Greek yogurt.
- Unplug for 15 Mintues a Day
It’s tough, but try to unplug yourself from the internet and email for at least 15 minutes a day. Take a break and go for a quick walk. You’ll come back feeling more refreshed, and be able to tackle any to-do’s with newfound energy and focus.
- Get Educated
Knowing the signs and ways to prevent heart disease is the best way to keep a healthy heart.
The Heart and Stroke Foundation is a great resource to learn more about your risk factors and how to reduce them. You can even take a risk assessment to see where you’re heart health is at, and how to improve it. Help The Heart and Stroke Foundation prevent heart disease and save live, donate today at www.heartandstroke.on.ca/donate
Do you have more healthy heart tips? Comment below or share with us on social media