Eat well for a healthy heart
The link between diet and heart health is always evolving, but it’s clear that lifestyle changes, especially through diet, are key to managing cardiometabolic risks. Research supports diets rich in fruits, vegetables, legumes, whole grains, and lean proteins, while cutting back on processed foods, trans fats and sugary drinks, can help prevent and manage cardiovascular disease. Changing your diet can feel overwhelming, but start small by choosing real, whole foods and avoiding ultra-processed items loaded with added sugars and artificial ingredients. Try cooking at home more often, introducing fresh fruits and vegetables into your meals daily.
Move your body
The general recommendation is to aim for 150 minutes of moderate exercise per week, which breaks down to 30 minutes a day for 5 days, or 75 minutes of vigorous exercise per week, such as 25 minutes a day for 3 days, to help prevent heart disease. Research shows that regular exercise helps manage type 2 diabetes, reduces inflammation, improves metabolism, and boosts heart health by lowering blood pressure and cholesterol. If you’re just starting, make small changes like adding "purposeful movement" throughout your day. Starting with a morning workout or taking quick walks between meetings can improve consistency. Aim for 10,000 steps a day to gradually increase activity and strengthen your heart.
Create calmness
Relaxation and good quality sleep play a crucial role in supporting cardiovascular health. Chronic stress and poor sleep can raise blood pressure, increase inflammation, and strain the heart, potentially leading to a higher risk of heart disease. Prioritising relaxation through activities like deep breathing, meditation, or gentle yoga can help lower stress levels. For better sleep, aim for 7-8 hours per night, establish a calming bedtime routine, and limit screen time before bed. Starting by reducing stress and improving sleep quality can significantly benefit your heart health in the long run.
