10 Tips for a healthy heart

Healthy eating and exercise

 

How can I stay healthy, active and busy?  What can I do to keep my blood pressure down?  What help and advice is there for me on eating well, and staying fit?

Live Well Suffolk is the healthy lifestyles service for everyone living and working in Suffolk. It is commissioned by NHS Suffolk and it's all free! They can help you if you want to kick unhealthy habits and start leading a healthier life. Find out about their activities and taster sessions.

Eating well 

Healthy eating can help you manage your weight and will improve your general well-being. It can also reduce your risk of developing illness and serious disease. Your GP can offer advice but there are many other sources of information and guidance including books (available in Suffolk Libraries) and websites.

• Age UK Healthy eating for older people
• British Dietetic Association Fact sheets on diet, food labelling, weight loss and nutrition for all ages 
• Diet and healthy eating Easy read leaflets and posters
• Easy read  information on food and exercise
• Eatwell The Food Standards Agency website on healthy eating, nutrition and obesity, including recipes
• Five a day Top tips for eating more fruit and vegetables 
• Nutrition publications  Advice on nutrition issues for different age groups

 

Keeping active and healthy

Keeping busy and active is crucial to a healthy and fulfilling life. Exercise should be fun, and can range from taking your dog for a walk to running a marathon. For example Change4Life is a campaign to help families eat well, move more and live longer. The website includes quizzes, games, recipes and information about what is happening where you live.


There are many other organisations that can help adults and children to enjoy healthy lifestyles and activities. Click here for a few suggestions, or search the resource Directory

Learning is excellent exercise for the brain, so keep it active by doing new things. Join a class, try out some leisure learning in your local area, join a club or society.

For information about local sports, leisure facilities, classes and clubs search in the resource Directory or see the Things to do pages on this website.



Article of suffolk.olminfoserve.co.uk





 

A strong heart is a result of healthy lifestyle choices. Be active and stress-free

Today's fast-paced life and workplace pressures escalate stress levels, taking a toll on one's heart. We must realise that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it's very important to stay healthy and manage your stress levels by understanding the risk factors — high cholesterol levels, stressful lifestyle, smoking, and lack of exercise — following simple changes in lifestyle.

Avoid smoking

Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.

Cut down on salt

Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

Watch your diet

Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.

Monitor your alcohol

Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.

Get active

At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

Monitor your BP, blood sugar and cholesterol levels

Routine medical check-ups will ring an alarm, if you need medical help.

Manage your waist

Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

Manage your stress level

If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

Check your family history

If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

Laughter is the best therapy

Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light.

(Inputs by Dr Kushagra Katariya, chief cardiothoracic surgeon, Artemis Health Institute, Gurgaon)

  

Article from Timesof India