8 Ways to Take Care of Your Heart Health

8 healthy lifestyle tips for your heart health

There are some non-modifiable risk factors, for example, family history of cardiovascular disease. However, for the most part, you are still very much in control of your own heart health when it comes to modifiable risk factors such as your cholesterol, blood pressure, blood sugar levels, weight, food intake, level of physical activity, etc.

Learn more about these healthy lifestyle tips that can help lower the risk of developing heart disease.

1. Eat a balanced diet with fruits and vegetables
   A balanced diet is a heart-healthy diet. Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fibre – these are nutrients that are great for your heart.
   Try your best to incorporate five cups of fruits and vegetables into your daily diet.
2. Include good fats in your diet
   Consumption of animal fat should be reduced as it is linked to increased cholesterol levels and heart disease risk. However, good fats such as olive oil, avocado, wild salmon, and nuts should be included in your diet because they can help to reduce the risk of heart disease.
3. Avoid added sugar
   Sugars occurred naturally in fruits and vegetables. Added sugar refers to non-naturally occurring sugars in food. Think of sugar in a slice of fruit (naturally occurring sugar) and a doughnut (with added sugar).
   According to a study published in the JAMA Internal Medicine journal, there is a positive correlation between people who consumed high sugar intake and a higher risk of death from heart disease, even if they were not overweight.
4. Watch your weight
   Obesity can lead to insulin resistance, a condition which has been linked to heart disease, especially if the fat is concentrated at the abdominal area.
5. Stop smoking
   The chemicals in cigarettes can cause damages to your heart, blood vessels and even leads to atherosclerosis, which is the narrowing and clogging of your arteries.
6. Limit your alcohol consumption
   High alcohol consumption can weaken your heart muscle and lead to arrythmias, also known as irregular heart rhythms.
7. Get physically active
   Your heart is the strongest muscle in your body. As with all muscles, exercise will help to strengthen your heart so that it can pump blood more efficiently. Getting physically active can be as simple as going for daily walks or taking the stairs at work.
8. Manage your stress levels
   High stress levels are often associated with high blood pressure which causes your heart to work under increased pressure constantly. Practice some breathing exercises and meditation to manage your stress levels.

Learn more about heart health and Cardiology services at Pantai Hospitals.

Book an appointment at Pantai Hospitals

A dedicated and expert team of cardiologists at Pantai Hospitals is available for consultation to provide the best care and assistance to patients through heart health screening, diagnosis, and treatment. Get in touch with us to book an appointment with a cardiologist today.

Pantai Hospital Malaysia is accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.