top 10 tips for a healthy heart

8/12/2019 Top 10 Tips for a Healthy Heart

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Top 10 tips for a healthy heart

There are many steps people can take to try to prevent heart disease. You can start byconcentrating on key lifestyle areas such as eating, exercise, smoking and drinking, and

considering other factors like family history, diabetes and stress. Here are 10 top tips for ahealthy heart

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#essica $ldred

Society %uardian, &riday ! September '00! 11.() *ST

1. Stop smoking. +uitting smoking is the single most important thing a person can do to live

longer. f you are a smoker, you are t-ice as likely to have a heart attack than a nonsmoker. *utfrom the moment you stop smoking, the risk of heart attack starts to reduce. /ith public smoking

bans recently introduced, there has never been a better time to give up.

2. Cut down on salt. Too much salt can cause high blood pressure, -hich increases the risk of

developing coronary heart disease. $void foods like crisps, salted nuts, canned and packet soups

and sauces, baked beans and canned vegetables, pork pies, pias and ready meals. anybreakfast cereals and breads that appear healthy also contain high levels of salt, so keep your eye

on these too.

3. Watch your diet. $ healthy diet can help to reduce the risk of developing heart disease, and

can also help increase the chances of survival after a heart attack. You should try to have abalanced diet, containing plenty of fresh fruit and vegetables, oily fish, starchy foods such as

-holegrain bread, pasta and rice. $void foods like biscuits, cakes, pastries and dairy products

that are high in saturated fats and sugar.

4. onitor your alcohol. Too much alcohol can damage the heart muscle, increase bloodpressure and also lead to -eight gain. *inge drinking -ill increase your risk of having a heart

attack, so you should aim to limit your intake to one to t-o units a day.
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!. "et acti#e.The heart is a muscle and it needs exercise to keep fit so that it can pump blood

efficiently round your body -ith each heart beat. You should aim for 20 minutes of moderate

intensity exercise a day. f this seems too daunting, start off gently and build up gradually.3eeping fit not only benefits your physical health it improves your mental health and -ellbeing

too.

$. anage your weight. The number of people -ho are over-eight in *ritain is rising fast

already more than half of the adult population is over-eight or obese. 4arrying a lot of extra-eight as fat can greatly affect your health and increases the risk of lifethreatening conditions

such as coronary heart disease and diabetes. f you are over-eight or obese, start by making

small, but healthy changes to -hat you eat, and try to become more active.

%. "et your &lood pressure and cholesterol le#els checked &y your "'. The higher yourblood pressure, the shorter your life expectancy. 5eople -ith high blood pressure run a higher

risk of having a stroke or a heart attack. High levels of cholesterol in the blood produced by the

liver from saturated fats can lead to fatty deposits in your coronary arteries that increase your

risk of coronary heart disease, stroke, and diseases that affect the circulation. You can help lo-eryour cholesterol level by exercising and eating highfibre foods such as porridge, beans, pulses,

lentils, nuts, fruits and vegetables.

(. )earn to manage your stress le#els. f you find things are getting on top of you, you may failto eat properly, smoke and drink too much and this may increase your risk of a heart attack.

*. Check your family history. f a close relative is at risk of developing coronary heart disease

from smoking, high blood pressure, high cholesterol, lack of physical activity, obesity and

diabetes, then you could be at risk too.

10. ake sure you can recognise the early signs of coronary heart disease. Tightness ordiscomfort in the chest, neck, arm or stomach -hich comes on -hen you exert yourself but goes

a-ay -ith rest may be the first sign of angina, -hich can lead to a heart attack if left untreated.

+Health tips from the *ritish Heart &oundation


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All Entries For habits of fit people

The Tough Daily Decision I Never Regret

Exercise is an important part of my life. It makes me feel good, both physically and mentally.

When I know Ive got a stressful day ahead, starting it with exercise makes me feel like Ill get

through it successfully. But that doesnt mean its easy.

Because of my schedule, mornings are almost always when I need to work out. If I dont do it

before my kids get up and the day gets going, Im much less likely to do it or, I stress about it all

day, wondering if my husband will be home on time or the kids will take a nap so that I can

exercise later on. I stress out about enough silly things throughout the day that I dont need to

add s!uee"ing in a workout to the list. #o most mornings $somewhere between %&'( and )&'(

a.m.*, youll find me exercising. Even though its a habit and Ive been doing it for a long time,

the choice is never simple. +his is kind of how it usually goes&

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9 Little Tricks that Make orking !ut ALot Easier

I am not a morning person, but a few times a week, I make myself a morning exerciser. It5s theonly way I5m guaranteed to fit in my runs. 6 couple weeks ago, I was too darn tired to wake up

early to run, so I decided I5d do it during the workday instead. I packed up my gym bag with my

running clothes, then scrambled around the hall closet looking for travel si"e toiletries and a

towel7 packed a change of clothes $going over my mental checklist of underwear, socks,

deodorant, oh yeah and a hairbrush*, and headed to the office with a mental plan to run and

shower during lunchtime.

I reali"ed that by the time I packed up all my stuff, I could have been well into my run8or even

finished a short workout $since /( or /% minutes of exercise is always better than none*. 6ndeven with the best intentions8and a supportive work environment that encourages exercise8I

never found the time to sneak away to run $let alone shower afterward*. Before I knew it, my day

was over, and my plans to exercise were foiled.

I en9oy exercising and make it part of my daily life8yet even I have trouble getting to it all the

time. #o I can only imagine how much harder it is for someone who doesn5t like it and isn5t !uite

in the habit. +he whole scenario got me thinking about all the little things I do that have a big

impact on my ability to stick with my exercise plans.

osted 2-3-(// /(&((&(( 60 By& :icole :ichols & )3 comments (,3'; views

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"abits of Fit #eople$ Listen to %our &o'y

abits of ?it eopleseries.

"ere(s one that )orks for *e$ Listening to *y bo'y+It may seem counterintuitive to the @no

pain, no gain@ philosophy so that so many subscribe to, but listening to how you feel really

makes a difference in your workouts. >ow=

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"abits of Fit #eople$ ork !ut Like It(s%our ,ob

?or most of us, work is a reality of life. Whether you love your 9ob or hate it, working for a living

is something that you know you have to do, and probably don5t have much trouble motivating

yourself to show up to each day. Wake up, get ready, arrive on time, do a decent enough 9ob to

not get fired $maybe better*, rinse and repeat...day after day, week after week. 6s responsible

adults, we make our careers a priority out of necessity. We work to make money, which helps

us live the lives we desire.


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What would it look like if we all treated exercise like our 9obs $or at least our second 9obs*=

Doing exactly that can help you make fitness part of your life once and for all.

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"abits of Fit #eople$ -hare %our .oals

)ith !thersabits of ?it eopleseries.

"ere(s one that )orks for *e$ telling other people about *y goals+ +his is a techni!ue that

I5ve used for years $and still use today* when I5m not feeling motivated to exercise. #o how

should you do it8and why does it make a difference=

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"abits of Fit #eople$ #ut !n %ourorkout /lothes


"ere(s one that )orks for *e$ .etting 'resse' in *y )orkout clothes+his is especially

helpful on the days when I am 9ust not feeling motivated to work out.

I previously shared another similar tip& sleeping in your workout clothes. I still use that habit to

this day8especially in the fall and winter months. But I don5t always exercise in the morning,

and if you don5t either, well, that tip really isn5t going to do much for you.

6 couple nights a week, when I do not teach any fitness classes, I need to find the motivation to

work out on my own after I leave the office. +rust me, it is not always easy. ike many of you, I

don5t always wantto exercise, especially after a long day at work. #ometimes, even when I

have the best intentions, I often get distracted with other things& planning dinner, tending to the

dog, running a !uick errand, talking on the phone. #o to help me stick to my evening workouts, I

have to keep my workout on my mind8and my body. 6ll I do is take the first step& I put on my

workout clothes. -o 'oes it really *ake a 'ifference0

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"abits of Fit #eople$ -urroun' %ourself)ith Active #eople


"ere(s one that )orks for *e$ surroun'ing *yself )ith other active people+

0aybe it sounds obvious, or maybe it sounds impossible, but either way, I believe that it really

does matter. 6s much as we like to think of ourselves as uni!ue individuals, able to make our

own decisions, able to resist the influence of others, it turns out that we are actually very similar

to our friends, neighbors, family members, coworkers, and ac!uaintances. Whatever is the

norm in your social group, usually becomes the norm for you, too.

+his isn5t 9ust my opinion. 4esearch supports the idea, too8that obesity is @contagious@and that

when we eat with other people, their food choices affect us8how much we eat, what we eat,

and how we feel about it. We are always making decisions based on other people5s thoughts,

actions and habits, which is why it5s so important to surround yourself with people whose values

and habits support your healthy lifestyle.

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"abits of Fit #eople$ Turn !ff the T1


"ere(s one that )orks for *e$ turning off the T1+
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#ounds simple enough, but most people I talk to aren5t willing to give up the guilty pleasure of

their favorite shows. I get it& +F is an ideal downtime, a mental and physical respite that we

welcome at the end of a hard day5s work. But besides freeing up boatloads of time that you

didn5t know you even had, there are plenty of other ways turning off the tubecan help you get

fitter and healthier.

Even for me, a person who en9oys exercise $most of the time anyway*, exercising regularly and

consistently is no small feat. It takes time, commitment, and organi"ation. It involves making

some tough choices, like waking up earlier than I5d like to or not following 0cDreamy and

0c#teamy5s latest adventures $sad, I know*. If staying fit were easy, we5d all be fit people. But in

truth, the most common excuse we use for not exercising is lack of time. Where does all of our

time go= We have 9obs-school, social lives, and countless commitments, but many fit people

maintain all of those same obligations and still make time for exercise. I have an idea for how

they do it, because this techni!ue works for me, too& +hey limit how much +F they watch.

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"abits of Fit #eople$ Don(t Make

E2ercise E2cuses


"ere(s one that )orks for *e$ not *aking e2ercise e2cuses+
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10/14

+he difference between fit people and unfit ones isn5t a matter of intention8it5s about

consistency. We all have the best intentions to work out, but fit people will find a way to exercise

no matter what life throws at them. +hey are committed to following their fitness plan day in and

day out, even when long work hours, childcare, holidays, travel, and other unforeseencircumstances throw a wrench into their plans. +hey don5t confuse @being busy@ with being

active. ?it people plan their workouts,maintain a backup plan, and even commit to a shorter

workoutif that5s all that time allows. ut simply, they don5t make exercise excuses. -o ho) can

you be *ore like the*0

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"abits of Fit #eople$ -et a Fun Fitness.oal


"ere(s one that )orks for *e$ -hooting for a fun fitness goal+ #o why does something like

this matter=

#ure, exercise itself can be fun, especially when you really en9oy doing something so much that

it doesn5t even seem like a workout $for me, that5s tennis*. But to keep at it day after day, week

after week, year after yearGyou see where I5m going here. Hver time, what was once fun can
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11/14

seem monotonous and your motivation to exercise can drop faster than a skydiving elephant

6ll of this changes when you set a fun fitness goal. I5m not talking about @exercise % times a

week@ either. #et a goal that inspiresyou to train so that you can reach it. +his way, your desire

to reach your fun fitness goal will motivate you to keep exercising consistently. #o what kind offitness goal is fun and motivating enough to help you stick with a workout routine=

osted /-;-((2 &%;&( 0 By& :icole :ichols & /3( comments /,;( views

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"abits of Fit #eople$ -leep in %our

orkout /lothesabits of ?it eopleseries.

"ere(s one that )orks for *e$ -leeping in *y )orkout clothes++his is especially helpful this

time of year, when it5s darker and colder when I wake up to run in the morning.

I may not be a morning person,but I5m working on it. +wo or three times a week, I like to run in

the morning because I love getting it out of the way and having my evenings free. +hat5s not so

difficult in the spring or summer, when the sunlight wakes me up and the temperature is inviting.

But during the fall and winter= ?orget about it Dark, dreary and cold mornings make want to

stay in bed as long as possible. #o to stick with my morning runs, I have to keep my workout on

my mind8and my body8the night before. -o 'oes it really *ake a 'ifference0

osted /(-'-((2 /(&;;&/' 60 By& :icole :ichols & ;(% comments ;(,%'% views
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12/14

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"abits of Fit #eople$ Leave %our .ear atthe .y*


"ere(s one that )orks for *e$ Leaving *y fitness gear in the gy* locker roo*+I don5t

mean paying extra for a locker where you can stash your stuff overnight. I mean leaving it at the

gym so that you have toreturn to get it8and therefore work out. #o why does something like

this matter=

osted A-)-((2 //&'(&(; 60 By& :icole :ichols & 3) comments /,') views

4ead 0ore

"abits of Fit #eople$ A'' Activity3Not,ust E2ercise3to %our Days


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13/14

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14/14

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