Heart-healthy habits: Small steps for a big impact

The heart is the lifeline of our body, tirelessly pumping blood to sustain life, and so it’s vital that we take good care of it. The good news is that you don’t need to make drastic changes to enhance your heart health. Small, practical lifestyle adjustments can go a long way in protecting your cardiovascular well-being, and they are especially crucial for seniors.

We sought some advice from Western Radiology Consultant Cardiologist Associate Professor Adil Rajwani about ways we can maintain a healthier heart, from regular exercise and heart-healthy diets to stress management and the importance of regular check-ups, here are some actionable steps you can take today.

Embrace regular exercise

Exercise is absolute magic for your heart; it not only keeps your heart muscles strong but also helps reduce cholesterol levels and regulate blood pressure. And it doesn’t have to be intense to be effective; a brisk daily walk or gentle yoga can work wonders – you’re not trying for the Olympics, just to keep the body active on a daily basis. The key is consistency.

“You would be surprised what a difference a 30-minute walk five times a week will make,” Associate Professor Rajwani said.

Heart healthy diets

What you eat plays a significant role in maintaining a healthy heart. Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce the intake of saturated and trans-fats, as well as sodium. Incorporate foods like fatty fish, nuts, and olive oil, which are packed with heart-healthy fats.

“Reducing your intake of sugar, trans-fats and animal-derived fats is a good start,” Associate Professor Rajwani said.

“Check out the ‘Mediterranean diet’.

“Low salt alternatives are also a great option; lemon and pepper are good alternatives.”

Stress management

Chronic stress is detrimental to your health, but really bad for your heart. To manage, try some meditation or mindfulness exercises, like deep breathing, and try engaging in hobbies that bring you a sense of joy. It’s also important to surround yourself with a supportive and caring social network.

According to an article published by Time Magazine, ‘Why Spending Time With Friends Is One of the Best Things You Can Do for Your Health’, studies suggest that having a robust social life can in fact lower stress levels; improve mood; encourage positive health behaviours and discourage damaging ones; boost cardiovascular health; improve illness recovery rates and aid virtually everything in between.

Seek professional help if you’re struggling to reduce the stress on your own.

Regular check-ups

Regular check-ups are not just for when you feel unwell; they can play a crucial role in preventing heart issues. Try and schedule annual appointments with your healthcare provider for blood pressure checks, cholesterol screenings, and discussions about overall heart health. Early detection of problems allows for timely intervention and can prevent complications.

“Check in with yourself and your health-care provider,” Associate Professor Rajwani said.

“The current recommendations for a formal cardiovascular check-up by your GP is at least every two years in all adults aged over 45.”

Lifestyle integration

The key to success in adopting these heart-healthy habits is integrating them into your daily routine. Small, consistent steps can have a significant impact. So, instead of viewing these changes as temporary adjustments, think of them as lasting investments in your well-being. For instance, incorporate exercise into your daily schedule, prepare heart-healthy meals, and create a relaxing bedtime routine to reduce stress.

“Lifestyle changes are just as important as tablets,” Associate Professor Rajwani said.

A healthy heart is the cornerstone of a vibrant and fulfilling life. Western Radiology is a team of trusted experts, providing personalised radiology services including cardiac CT scans. For more information, you can visit their website.

Disclaimer: This is general information of a medical nature supplied by a third party and is not medical advice. For medical advice specific to your needs, please see your medical practitioner.