According to the Heart and Stroke Foundation South Africa, 80% of heart disease and strokes can be prevented. So, what exactly can be done to keep your heart in shape? The answer lies in a number of simple dietary and lifestyle changes.
Eat a healthy diet
One of the best things you can do for your health is to stick to a diet that is balanced, and which includes plenty of nutritional foods. The Heart and Stroke Foundation suggests some simple steps to healthy eating – this includes choosing a variety of fruits and vegetables, as well as beans and lentils, low-fat dairy and lean protein like fish, eggs, skinless chicken, lean mince and ostrich. They also advise following the ‘plate model’ when dishing up – this means filling half your plate with non-starchy vegetables; a quarter of your plate with high-fibre starches; and the remaining quarter with lean protein.
Keep stress to a minimum
Stress is not always a bad thing. In fact, it’s a normal response to potentially harmful situations, which is why it does have a physiological purpose. When stress is not managed, however, it can have a detrimental impact on one’s overall health. While stress does not generally cause heart disease on its own, it is often a risk factor for issues like hypertension and diabetes, plus those who suffer from chronic stress are generally more likely to engage in unhealthy behaviours like binge eating, drinking or avoiding exercise.
Keep moving
According to a study conducted by the World Health Organization, almost 40% of South Africans are inactive. The reality is that, when it comes to maintaining a healthy weight and lowering your risk of heart disease, regular exercise can be very helpful. And, you don’t have to be a fitness fanatic to get your heart pumping! Any activity that ups your heart rate is beneficial – some good options include brisk walking, dancing, cycling or swimming. The Heart and Stroke Foundation recommends at least 150 minutes of moderate physical activity a week. This can be spread out however you like – try 30 minutes five days a week, for example, or longer sessions on fewer days if that works better for your schedule.
Don’t smoke (or vape)
Smoking has long been associated with an increased risk of health issues. In fact, says the Heart and Stroke Foundation, the habit is the second leading cause of cardiovascular disease (after hypertension). Interestingly, the risk for heart disease is 25% higher in women who smoke than in male smokers.
Although more research still needs to be conducted on the effects of vaping, the Heart and Stroke Foundation recommends avoiding the habit. Studies simply haven’t run for long enough yet to provide us with conclusive results, but vaping has been linked to some health problems.
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