Heart-healthy habits to prevent heart problems

According to the statistics of the British Heart Foundation 7.6 milion people are living with heart and circulatory diseases, every 3 minutes someone dies from a heart or circulatory disease and every 5 minutes someone is admitted to hospital due to a stroke. There are many ways to prevent heart problems, even to spot some early signs of a heart attack.

Preventing heart problems

Certain foods can increase the risk of heart disease and it can be hard to change your eating habits. Taking steps towards a healthier diet has a great impact on overall health. There are some achievable adjustments you can make to develop heart-healthy habits.

Being mindful of how much you eat

Poor portion control, including second helpings, leads to excessive calorie intake. The portion sizes at restaurants can be overly generous. Use smaller plates or bowls to help control your portions. Increase your intake of low-calorie, nutrient-rich foods, such as fruits and vegetables. Reduce the amount of high-calorie, high-sodium foods you consume, including refined, processed, and fast foods.

Try to be mindful of how many servings you’re eating.  A serving size is a measured amount of food, like cups or ounces. For example, a serving of pasta is about 1/3 to 1/2 cup, or about the size of a fist, and a serving of meat, fish, or chicken is around 2 to 3 ounces, or about the size and thickness of a deck of cards.

Eating fruits and vegetables

Fruits and vegetables, like other plant-based foods, contain heart-protective substances. Increasing your intake of these foods can also help reduce your consumption of high-calorie foods such as meat, cheese, and snacks. Incorporating more fruits and vegetables into your diet can be straightforward. Wash and cut vegetables for quick snacks and store them in your refrigerator. Keep fruit in a bowl on your kitchen counter as a reminder. Look for recipes that feature fruits and vegetables as the main ingredients, vegetable stir-fries and fruit salads are excellent examples. The effort is worthwhile to prevent heart problems.

Consume fewer unhealthy fats

Eating less saturated and trans fats helps lower your blood cholesterol. Lowering your blood cholesterol reduces your risk of coronary artery disease. High blood cholesterol can cause atherosclerosis, which is the build-up of plaques in your arteries. Atherosclerosis greatly increases your risk of heart attack and stroke.

Examples of unsaturated fats are olive oil, rapeseed oil, avocados, almonds, brazil nuts, peanuts, salmon, sardines and mackerel. Some examples of saturated fats, which are mostly found in animal products, and some plant foods, are butter, ghee, lard, cheese, cream, sour cream, chocolate, biscuits, cakes, pastries, palm oil, coconut oil and cream. Always remember that all types of fat are high in calories.

Prioritise whole grains

Whole grains support heart health and blood pressure with fibre and nutrients. Replace refined grains to easily increase your intake. Choose grain products, such as whole-wheat flour, whole-grain bread, high-fibre cereal, brown rice, barley quinoa, whole-grain pasta or oatmeal. Try limit white flour, white bread, doughnuts, cakes and high-fat snack crackers.

Cut down on your sodium intake

Eating a lot of salty foods or using too much table salt can cause high blood pressure. Lower your sodium intake by cooking with fresh ingredients and making homemade soups and stews.

Treat yourself once in a while

Enjoy treats in moderation. Treats are fine occasionally, but don’t let them derail your healthy eating. Occasional overindulgence is acceptable, but prioritise healthy foods consistently for long-term balance.

Smoking

Giving up smoking significantly reduces a risk of developing a heart disease.  Smoking is known to cause narrowing of arteries called artherosclerosis. Ask your doctor for support on how to stop smoking.

Exercise

Regular exercise with a healthy diet is the best way to maintain a healthy weight and heart function. Exercise activity will make your heart and blood circulatory system more efficient, keep your blood pressure at the right level and lower your cholesterol. It also reduces a risk of a heart attack. Your heart is a muscle and just like any other muscle in your body, it benefits from exercise.

Sleep

Getting enough sleep is essential and just like exercise, a good night’s rest is linked to reducing the risk of coronary heart disease. Sleep impacts your biological processes, such as glucose metabolism, blood pressure, and inflammations. All of the mentioned, has an impact on cardiovascular disease. Some studies also suggest that lack of or bad quality of sleep can influence our appetite, and increase our desire for sugary foods.

The commitment is for life

Maintaining a heart-healthy diet is a long-term commitment. By consistently making mindful choices based on the tips mentioned, you can significantly reduce your risk of heart problems and promote lifelong cardiovascular wellness. Remember, small, consistent changes make a big difference in preventing heart problems and ensuring a healthier future.

How can Cavendish Homecare help?

At Cavendish Homecare, we provide private homecare for people who need additional support in their own home. If you are looking for homecare services, contact us or email us at info@cavendishhomecare.com.

Our team of nurses and carers is equipped to provide comprehensive person centred care to clients based in London and the home counties, including Kensington and Chelsea, Harrow, Twickenham, Westminster, Camden, and Surrey. We remain flexible to accommodate care requests in other areas, contingent upon available accommodation provisions.